Snatch
Every Minute on the Minute x 5:
Mid-Hang Muscle Snatch + Mid-Hang Power Snatch
Then,
Every Minute on the Minute x 5:
Mid-Hang Power Snatch + Mid-Hang Snatch
Keep the load for this complex light-moderate today and focus on speed and footwork.
Post loads to comments.
Back Squat
4 x 4
Sets across. Add a few pounds to last week’s weight.
Post loads to comments.
Exposure 2 of 6
_____________________
Cash Out
3 x 8ea:
Dumbbell Rear Foot Elevated Split Squats
Choose a challenging load and use a slower down-faster up tempo. Rest 1:00 between sets.
Post work to comments.
Tomorrow: BirthFit Pop Up
Tomorrow at 12pm (right after after Diapers & Dumbbells), we will be hosting a BirthFit pop up event! Lindsey K. Mathews, founder of BirthFit, will be giving a talk and doing a Q&A pertaining to prenatal and postpartum fitness, healing, and other issues. This is open to coaches, moms, and partners who want to learn more.
Introducing 4:30 Group Class on Fridays!
Starting this week, we’ll be adding a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. Get pumped!
_____________________
Change Your Screen to Grayscale to Combat Phone Addiction Lifehacker
Running to the Edge NY Times
NLWC, plus made up bench presses from the morning (103x8x4, yeesh, sets of 8 are so long!).
Tomorrow’s workout looks so fun! Too bad my clients want to talk to me at the crack of ass 🙁
10am class
Snatch
95 across
195-145
BSQ
185
RFESS
25
The rump pump is real.
Haha hang power + hang snatch from 95-145, not 195. I wish.
10am with Jess and Lynsey
Snatch 95 for Muscle+Power then 125 for Power+Squat
HBBS 175 across, gaining confidence back on depth
Split Squats 30lb DBs this was the hardest part of the day for me
Sincere thanks to everyone so far that has donated to all of us for Pull For Pride! We are at $600+ and we would love to keep it going! Y’all are seriously amazing and sending love from the bottom of all of our hearts… it really means a lot to us! Plenty of time for us to raise more $$ too. Can our team make it to $1000 by the 22nd??? STAY TUNED!!!