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Saturday 10/19/2014 CrossFit Workout of the day

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Warm up
Shoulder/Hip stretches w bands
3 sets w an empty bar
10 Push presses
10 Hang Power Cleans
10 Thrusters
Dynamic stretches
2 sets w an empty bar
10 Hang Power Snatches
10 Clusters
Dynamic stretches

Training
TEAM DAY

“The End”
In teams of 2
Total time 30 Mins
Follow the leader style
3 Rounds
Row 200 meters
8 Push presses (115/80)
8 pull ups
8 push ups
8 Hang clusters (115/80)
8 Burpees
8 HSPU
Run 200 meters

Rest 3 Mins

Complete 3 rounds
As a team, divide up the work. One partner works at a time
30 Hang Power Snatches (95/65)
30 Burpees over bar
Run 400 meters

Cash out
100 Team Med ball Sit up tosses (20/14)

My final day coaching. It’s been an honor and a privilege to serve this amazing community. Remember we’re two boxes, one community.

Let’s ride out with a bang and get you some Saturday! (I know today is Friday)

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Get your butts out of bed! No excuses. Ferris got Cameron out of bed and look how that turned out.

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