Welcome back from the long weekend! Shout out to the huge group of people that came to the Labor Day workout! It was a long workout filled with problem solving and a sandbag that just wouldn’t go away. Holiday workouts are the best….and you’ll likely get to workout with the staff. Ps. if you did the workout on a team of three but are curious about being a team of two…ask Mario or me. Never. Again. ..until next Labor Day.
BOWLING!! It’s this Saturday. Please get your RSVPs to ivy@crossfitonthesquare.com. Once you’ve put your name on the list, you need to give Bethany your $$$. It’s $14 per person. We’re looking forward to seeing everyone outside the gym and meeting some of your significant others.
DUNK TRUCK Update: There are two spots lefts…one of which is generously being donated by someone that can’t make their appointment. If you have been thinking about getting dunked, but don’t have the extra cash, email me for this appointment (Monday, Sept 14th at 6:30). The other spot is on Tuesday, September 15th at 5:15. You can grab that last dunk here.
YOGA: We’re making it easy for you to remember when yoga is happening. It’s every single Sunday at 10 am. (and if you don’t need it after Monday’s workout, you’re not human) Danielle and Niki will be tag teaming Sunday’s yoga sessions. Danielle will take you through some deep stretch and Niki will hit you with some flow. Yoga. Then CrossFit. Then Weightlifting…that’s a perfect Sunday.
TRIBE (aka Olympic Weightlifting): The first PR Saturday is here!! You will be maxing out your snatch and clean & jerk on Saturday at 10:30 am. Lyndzey and Trent will both be teaching the class. Tribe will not meet this Sunday…because you will have celebrated those PRs a little too hard Saturday night.
Warmup
Jump Rope 3 Minutes
10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk
Skill
15 Minutes Pull-up/Crow Practice
L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping
L3 – kipping technique practice – swing/drive/kip/return
L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions
L0/1 – same as L2, and ring rows
***between sets of Pull-ups, practice finding your balance in the Crow pose as shown here
Lift
5 x 4
Press @ 75%
Levels 0/1
5 x 5
Single Arm Kettlebell Press
Conditioning
“Anamnesis”
10 Minute Limit ALL Levels
Levels 3/4
3 Rounds AFAP
60 Double Unders (L3 – 30)
10 KB Clean and Push Press R (L4 – 24/18, L3 – 22/16)
10 KB Clean and Push Press L
Level 2
3 Rounds AFAP
180 Single Unders OR 30 Double Unders
10 KB Clean and Push Press R (20/14)
10 KB Clean and Push Press L
Levels 0/1
5 Rounds AFAP
Jump Rope 60 Seconds
5 KB Clean and Push Press R
5 KB Clean and Push Press L