Hey Folks!

So, it was a long weekend with a lot of 2am bedtimes for this guy and a couple awesome friends.  But we managed to take this:

And make it into this:

Not too shabby!  And it isn’t done yet.  The entire Rogue order is still coming in (early this week, apparently), and I need to paint more (next weekend).  I’m excited to get everyone into the gym for a workout!  The speakers work great – no more working out to silence (although I suppose that has its’ place).

Mondays Work:

CrossFit Class:

Warm-up:

• Row 500m, leg kicks (forward, backward, side/side), arm circles (forward, backward, front/back), 10 squats, 10 push ups, anything else you want to add to personalize it a bit

Strength/Skill:

• Power Clean (5-5-5-3-3-3)
• Weight increases with each successive set
• You may fail the last set of 3
• 2 minute rest between sets

WOD:

• 4 Rounds of:
• 5 Deadlift (165#/115#), 10 KB swings (1.5/1pood), 15 box jumps

Cool-Down:

• Hamstring and Glut stretches
• Fish oil – is everyone taking it?  If not let me know and I will hook you up!

Cheers Folks!

Adam