Heeelooo!
17 people came out and did 19.3 on Saturday with even a couple more completing it on Sunday! What a great turnout, the energy has been great. Nobody made it all the way through this one but we all gave it our best effort.
Women:
1st: Cristy
2nd: Cathy
3rd: Claire, Lisa, Stacie tied
Men:
1st: Nick (Evo)
2nd: Scotty
3rd: Ashton
Join Coach Cathy this coming Saturday for 19.4. Just two weeks left!
New Cycle begins this week! This cycle will see Foundation get to dabble with the Big three (Squat, bench, deadlift) nearly weekly for the first 6 weeks. Building is getting close to peaking in the Olympic lifting program. Peak in 6 weeks.
And deadline for hoodie orders is this Friday.
Monday
Foundation: Step-Ups, Rev. Sled Drag, DB Incline Bench, Chins, Back Squat
Building: Add: Jerks
Being: Add: Kipping Pullups or C2B
Tuesday
Foundation: RDL, L-sit, DB Ext. Rotation, Band Ext. Rotation, Bike or Row
Building: Add: Power Clean & Back Squat
Being: Add: Hang Snatch, DU’s
Wednesday – Stretch and Mobility
New Stretch Routine this week!
Thursday
Foundation: Sled Push, Split Squat and Conditioning on Bike or Rower
Building: Add: Jerks
Being: Add: MU’s & HSPU’s
Friday
Foundation: SL Back Extension, SL Band Pull In, Incline DB Flye, Side-lying DB Powel Raise, Deadlifts
Building: Add: Snatch & Back Squat
Being: Add some “sharpening” work for CrossFit Open movements
Saturday
Sublime Saturday Series: Join Coach Cathy for CrossFit Open 19.4!