Monday, October 13, 2014

Tyler

Tyler

Workout of the Day

Strength
Back squat 5 x 3 at 81%

Immediately after each set: 20-30 Abmat Butterfly Sit-ups (AFAP), then rest 60 seconds

Conditioning
AMRAP in 12 minutes of:
24 Wall-Balls (20 / 14)
16 Alternating Dumbbell Snatches (50 +/ 35-40)
8 Chest to Bar Pull-ups

Rx+ 30 / 20, 55+ / 45, 8 / 5 muscle-ups

10 New Insights Into Sleep | PsyBlog

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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