This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a phenomenal coach and is currently coaching National USAW Olympic Lifter Jon North!  It will be a fantastic weekend for sure.

Modified CrossFit Class Schedule

Saturday May 3:
8:00am CrossFit Class ONLY
Gym Open from 7:00 – 9:00am
*Everyone Out by 9:00am

Sunday May 4:
5:00pm CrossFit Class ONLY

WARM UP

200m Run

20 Pelvic Raises

20 Single Leg Raises

20 Kicks

20 Scorpions

*Then 10 of Each

20 Arm Circles (Each Direction) – Arm Stretching – Down Dog – 10 Push-ups – 10 Walking Lunges

STRENGTH/SKILL

3 x 8 Overhead Barbell Lunges.  AHAP (12:00)

*1 set of 8 each leg with empty bar as warm-up

WOD

For Time:

20 KB Swings (32/24kg)

400m Run

(1:00 rest)

20 HSPU

500m Row

(1:00 rest)

20 Slam Ball Sit-ups

200m Run

(1:00 rest)

20 V-ups

250m Row