Susan loved Tuesdays WOD!

Susan loved Tuesdays WOD!

Strength:
Back Squat (Wendler week 3)

***During your set of 10 at 50% pause 2 seconds at the bottom of the squat…go as deep as you can go in the squat…keep a nice vertical chest.

Conditioning:

42 slam balls 40#/30#/20# (pick your poison)

21 front rack lunges  Fat Bar 125/75 Regular Bar 95/65

30 slam balls 40#/30#/20#

15 front rack lunges  Fat Bar 125/75 Regular Bar 95/65

18 slam balls 40#/30#/20#

9 front rack lunges  Fat Bar 125/75 Regular Bar 95/65

2 minute rest

1 minute max calories on the Airdyne

Core: 

75 abmat situps (use a weight if you want to scale up)

 

IMPORTANT SCHEDULE UPDATES and REMINDERS!!!

Saturday, August 31st:  NO 8am Olympic Lifting class & NO 10am Group WOD.  We will still have the 7am Group WOD and the 9am Group WOD this date only. 

ALSO!

On Saturday, August 31st, Steel Caliber CrossFit will be hosting a CrossFit Heroes WOD to honor the 19 fallen members of the Granite Mountain Hotshots firefighting team.  On June 30, 2013, these brave individuals lost their lives fighting fire in Yarnell, AZ.  Steel Caliber will be running heats throughout the day, and you will need to register ahead of time to secure your spot.  More information can be found on their facebook site: https://www.facebook.com/events/569012713159280/Donations can also be made separately here:  crossfit4charity.eventbrite.com   We hope everyone considers coming out to this incredible CrossFit community event to honor our fallen heroes.

Sunday, September 1st:  NO Open Gym

Monday, September 2nd:  1 Group WOD at 10am ONLY All other classes are cancelled for the holiday.