The original CrossFit badass, OPT. 

Level 1/2 Test: Monday, May 2nd @ 7pm.

Intro to the Bar: From Kettlebells to Barbells: Saturday, May 7th @ 10:30am. This new class is for newly tested members who are making the transition to the barbell. You will learn how to back squat, deadlift, press & power clean along with correct spotting practices. If you have tested in the last several months, you should take this class. If you are unsure or want to better any of your powerlifts, you should take this class. This is strictly a technique focused class. The weights will be negligible and there will not be any conditioning. You should easily be able to take this class after the 9:30 class if you so desire. 

Masters Regional Qualifier: Massive shout out to Patrice!! She completed all four of the Regional workouts yesterday over the course of about 4 hours. She missed qualifying for the Games in California by only 5 spots. Congratulations to Patrice and her best CrossFit Open & Regionals performance yet!! 

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

Levels 2-4
3 x 10
Overhead Squats

Levels 0/1
3 x 10
Face the Wall Squats (and/or other Squat Therapy drills)

Lift
Levels 2-4

5 – 5 – 5
Squat (40-50-60%)

Deload–light weight practice 

Levels 0/1

5 x 5
Double Kettlebell Squat

Conditioning

“Helen”

3 Rounds AFAP
400 y run
21 Swings
12 Pull-ups

Substitute 24 Ring Rows as necessary