Hey Friends!

Great weekend!  I started fixing the walls, which is still in progress, so thanks for your patience on it.  We’re going to fix the bigger holes and then cover the walls in the plywood (currently leaning on the wall on the newer side).  That should help protect the walls.  Once we seal the plywood it should look pretty too!

The battle is approaching – continue to work on your weaknesses, and spend the time on mobility that you need to get yourself in working shape 😛

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Coaches Notes:

Heavy Squats!  Do not fail on these – so if that means dialling it back a bit, then you should do that.  But use this opportunity to get some heavier squats in before next weeks max out (CrossFit Total).  Watch your grip on the metcon, but otherwise, power on through!

Strength:

Back Squat
Sets of 5-3-2 for max weight (percentages are a guideline)
*Don’t max out – we’re maxing out next Wednesday.

Metcon – Grab & Go

4 Rounds for time:
16 Dumbbell Snatches (50/35/whatever – alternating hands, from the ground)
12 Burpees
8 Pull ups

Optional Cash-out

6 Minutes of rowing for distance.