Announcements

Caution

We’ll be using the driveway today for sled pushes in QuickFit. Please use the side gate to enter/exit the gym during QuickFit classes. Thank you!

QuickFit

For time
4-3-2-1 Sled Push (M 45/F empty) (Down and back driveway is 1 – light weight that you can move quickly)
4-3-2-1 Rounds of “Cindy” 5 Pull ups/10 Push Ups/15 Squats (scale 5 ring rows, 5-10 box push ups, 10-15 squats)

CrossFit

Cycle 3 – Week 1 – Day 2

Warmup

1 minute/side of Couch Stretch
1 minute/side of Pigeon Pose
-then-
3 Rounds
10 Jump Squats
5 Burpees

Strength

5×5 Back Squat @ 90% 5RM

WOD

3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx

Please don’t drop the Dumbbells! The Clean and Jerks should be unbroken so hang on!

Large Classes suggest to run this in 2 heats with one partner counting reps for the other since this will be a fast WOD

Competitor Extra

5 Rounds
15 Calorie Ski
15 Chest to Bar
(Complete in sets of 5)
Rest :90