Strength/Skill 2KB Overhead Lunges 4 sets x 12 reps of alternating lunges Climb in weight as able, but focus is on posture and core/overhead stability
West Side Comp is going down. We’ll be there at 7am to prep for the Cascade Classic! Workouts at bottom. Every Saturday at 9:00 is Community Day!!! Workout of the Day In Teams of 4 400/320 Calorie Row (80 per female, 100 per male on team) 400 Russian Swings 53/35 400 Mountain Climbers (2 Count) 400 Box Jumps/Step Ups *Only 1 Person may work at a time at each station *Teams can have a person working at each station Comp Workouts Team Versions A) 18 MIN AMRAP 12 CAL ROW
Strength/Skill Squat Clean 1 rep every minute for 15:00 Start at 50% of 1RM and climb as you go, no higher than 90% of max
It’s time to celebrate our September Member of the Month: Pam Dean! These days you know Pam as one of the most bada** prego CrossFitters
Be sure to come to the gym for each class before we go to the track together! Strength/Skill 1 Mile Time Trial Run at the
Strength/Skill Farmer Carry 5 Sets of Down and Back Carries (back wall to sidewalk and back) Go heavy, but carry must be unbroken (no drops!)
Strength/Skill Back Squat 4 sets x 10 reps @ 50, 60, 70, 70+% of 1RM Workout of the Day 4 RFT (16:00 Cap) 14 Push
Strength/Skill Power Cleans and Split Jerks 6 Complexes of 1 Power Clean + 2 Split Jerk Complexes at 50, 60, 70, 75, 80, 80% of
West Side Comp is going down at 7am for the CrossFit Games Team Series! Workouts at bottom. Every Saturday at 9:00 is Community Day!!! Meet
Strength/Skill Strict Press 5 Sets x 5 Reps @ 60, 70, 80, 85, 85% of 3RM Workout of the Day 5 Rounds of 3:00 on,