Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Improve your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30!
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00.
Warm up: 500 meter row, 10 Good mornings, 30 sec bottom of squat hold
- Front Squat: 10, 8, 6, 4, 2 (increase weight as you go)
2. As many rounds as possible in 16 minutes:
8 Clusters (Squat clean into a Thruster)
16 Jumping lunges or Pistols (8 per leg)
8 Pull ups
CrossFit Havoc 