It’s De-Load Week!!!!!!!!!!! So no more complaining…
First off, giant congratulations to our competitors who slugged it out at the Undefeated CrossFit Competition. Melissa, Matt, Caitlin, Mark, Leslie, Gail, Nicole and Brad all made us proud. Great job everyone.
Second, it appears that we have some confusion in regards to the Potluck on the 18th. No you do not have to bring something paleo, it’s a party. Also, if you do not have time to get something together that doesn’t mean you can’t come…. I want everyone there, you will not be escorted off the premises if you do not have something to share. Yes, you can bring family and friends. Yes, Andy will be wearing a lime green singlet and doing a one time performance of Queens “we are the champions.”
Alright, here we go:
Monday:
Building – Snatch + Back Squat + Lactic Power (Thruster/Burpee/Row)
Foundation – Front Squat + Full Body Strength work
Tuesday:
Building – Max Aerobic Power (Pull Ups/Burpees(again)(bracket within a bracket)/T2B/WB/DU)
Foundation – Sled Sprints + Low % Aerobic circuit (step ups/ skipping/ burpee/ row..etc)
Wednesday:
Building – Rest….CARB LOAD
Foundation – Bench Press & Pull Up + Full Body Strength
Thursday:
Building – 1Rm Back Squat (not kidding, carb up Wednesday) + Clean & Jerk + Lactic Power (MU or Pull Up)
Foundation – Rest
Friday:
Building – Intense Max Aerobic Power (OHS/ Burpee (again!?!?)(yes)/ Box Jumps/ KBS)
Foundation – RDL + Full Body Strength
Saturday:
Building – Snatch + PCL & FS & Push Jerk + Gymnastic Skill
Foundation – Sled Sprints + Aerobic Interval (Ad/ KBS/ Box Jump/ Burpee)
PARTY TIME!!
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