Tech:
Front Squat 4x4
WOD:
"Diane"
21,15,9
Deadlift 225/185
HSPU
If the rx weight is over 70% of your 1 rep max for the deadlift than please scale down. If you don't have a HSPU than scale down the height or do a strict press.
This Saturday Dec 5th, a bunch of us are going over to Victoria to compete in the CrossFit Winter Challenge. There will only be one class on Saturday at 9am and it will not be coached. GC is going to open up the gym and there will be a workout assigned. Wish us luck. I'll try and update the blog once the competition is done or check out twitter page.
Subscribe to:
Post Comments (Atom)
Blog Archive
-
▼
2009
(282)
-
▼
December
(25)
- Happy New Year -- Class Schedule
- A little bit of Cardio for ya
- Lynne
- Normal Class Schedule mon,tues and wed
- Merry Christmas Everyone!!
- CrossFit Games Sectional Registration
- The 12 WODS Of Christmas
- Grace
- Cindy
- Lumberjack 20
- Christmas Party is Tomorrow Night!!
- Little bit of running and hard gymnastics movements
- Burpees and Wallballs
- "Jackie" + Holliday Class Schedule
- Christmas Party Next Saturday Night
- No "Lumberjack" tomorrow
- Clean and Jerk + Snatch
- Happy 31st Birthday GC
- Oh my God my quads are sore
- Jumping Squats
- Fantastic Work at The CrossFit Winter Challenge
- 9am class only tomorrow
- "Diane" -- Saturday Class schedule
- Squat Clean + Hang Squat Clean
- The Power of Ten
-
▼
December
(25)
Good luck in Victoria kids... represent us well.
ReplyDelete