Weekend in review: Team MVMNT & Fresh N’Fit headed to CrossFit III for Shades & Gains. MVMNT, Bethany, Cope, Renata and Mark ended up in 6th place with one of the top finishes in the final workout. Somehow they managed to end up with Niki as their judge. Ha! But Niki “No Rep” Lemley is unforgiving. So, all’s fair.

Fresh N’Fit, Amelia, Trent, Brooklyn and Steve, were in a very tight race for first place until the very end. The top 4 teams broke into a surprise single elimination 4th workout of ring L-sits, handstand walks and rope climbs. Needless to say, the first person that beats Trent in a ring L-sit hold gets a free shirt. 

Level 1/2 Test: Tonight at 7:00 pm. 

The 7th Element: Intro to the Barbell: This Saturday at 10:30 am. Who: Level 1 & 2 athletes ready to test up, recently tested or are starting to dabble in barbell lifts. What: Back squat, press, deadlift, power clean. Free class. Please sign up. 

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (80%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest