Friday, October 10, 2014

Box Jumps

Workout of the Day

Strength
Push Press 2-2-2-2-2

Increasing the weight each set, establish a 2 rep max

Conditioning
Three sets of:
AMRAP in 3 minutes of:
9 Hang Power Cleans (115 / 75)
7 Front Squats
5 Shoulder to Overhead

Rest 2 minutes between sets.
At the beginning of each set, pick up where you left off. Score will be total rounds and reps completed. 

Rx+ 155 / 105

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to krcolvin@gmail.com and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

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