The week of the Crossfit Games!!!!

 This week only the drop in fee will be $10 or buy a shirt. Games athletes and their immediate family members may workout for free. We already had one games athlete come in today from North Carolina and another will be coming tomorrow/Monday at 9am. Anything we can do to help our Greater Crossfit Folks from around the world.  Feel welcome to join us:)!  NO SUNDAY CLASS THIS WEEK (Enjoy the games Finals)!!!!

Monday
Back Squat 5x5
KB Bulgarian Split Squat 5x6(each leg)

B) Nataly Cardenas's Bday wod
23-16-7 of
Front Racked Lunges 95/65
Pull ups
Sit ups (plate 25/15)

Tuesday
Push Press 5x5
B) "Feel the Berm'ish" event 3 Masters/teens
4 RFT/20min hard Cap
600m Run (medball 20/14)
20 Burpee Box Jumps 24/14

Wednesday
Snatches Balance 5x5

B) "Adios Amigos" event 2 masters
12, 9, 6, of
ascending snatches (full)105/75, 125/85, 145/95
9, 4, 2
Muscle ups Bar/ring or ring dips.

Thursday
Bench Press
5x8-12

B)"Deuce-Deuce" Event 4 Masters/Teens
22 Toes to Bar
22 Clean & Jerks 135/95
200m Sprint
for time.

Friday
Event 5 Masters/Teens
Max Squat Clean

B) Event 6 Masters/Teens "D-Ball Triplet" w/out the Dballs
3 Rounds for time
12 Thrusters 115/80
6 Bar Muscle ups (12 Pull ups Scaled)
12 Med Ball Cleans 20/14

Saturday
Max Out Saturdays Pick a Lift and Max it out/PR or simply do Volume work if you're not sure of the lift you want/need to do please ask the coach!

B)2012 Event 8 "Team Chipper"
Relay Style teams of at least 2.
30 Sit Ups (GHD if Possible)
30 Deadlifts 225/155
30 Double Unders (100 Singles)
30 OH Squats 95/65
30 Pull Ups

Sunday
NO SUNDAY SERVICE this week. Go to the Crossfit Games Finals!