Saturday, 10-15-16

We need a head count for the October 7th self defense class @7PM. Strength/Skill: Core Complex 2 rounds 20 sec on, 10 sec rest 20s hollow hold 20s v-ups 20s hollow hold 20s crunches 20s hollow hold 20s butt lifts 20s hollow hold 20s hollow rocks 20s hollow hold 20s butterfly kicks 20s hollow hold…

3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*

We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)

E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean

Strength/Skill – Snatch Balance For time complete: 30-20-10 Toes-2-Bar Burpees KB Power Snatches (53)(40)

HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex