Thursday, October 8th 2015
Some people have asked if there is still Open Gym at 4:30 on days we run 4:30p classes (currently Mondays and Fridays). The answer is YES! Come on in and do your thing. We only ask that you try to stay clear of the class in action and use your phone if you need a timer for a WOD (so the coaches can use the main timer clock). This is true of ANY class, for that matter. You are ALWAYS welcome to come in and work on your skills as long as it isn’t disruptive to the rest of the athletes!
Today we continue our journey to perfect the Squat Clean. Work on that speed under the bar and make sure that bar path is straight up and down — you don’t want to be chasing the bar or letting it topple you over on your backside (although it likely WILL happen!)
STRENGTH WOD
Hanging Squat Cleans
3-3-3 (all three reps in each set should be unbroken)
Squat Cleans
3-3-3 (all reps should be singles)
WOD
3 Power Cleans
15 WallBalls
6 Power Cleans
15 WallBalls
9 Power Cleans
15 WallBalls
12 Power Cleans
15 WallBalls
15 Power Cleans
15 WallBalls
Fitness 14/10 (95/65)
RX 20/14 (135/95)
RX+ (20/14) (155/105)
12 Min Cap (this should be a sprint!)
Some good old bonding between workouts at Outsiders CrossFit. Looking forward to Adventure Park this weekend! Let us know if you haven’t signed up and want to go!
