We have LOTs of outdoor workout space

Thursday 150730 KB Couplet Sandwich

This coming Saturday morning we are running CrossFit Total for the 8:45am training session.  A number of our Power Hour participants did this WOD a few weeks ago as the culminating activity for their 6 week power lifting cycle.  SO many personal records were set that night our PR board almost exploded.  Kabooooom.
Whether or not you have done CFT before, just did it a few weeks ago or it has been many years- you are invited to come on in a get it done.  Essentially- you will take less than one hour to work up to a 1RM in your back squat, press and deadlift- you only get 3 attempts at each lift.  That is NOT including the warm up sets.  Read more about CrossFit Total HERE.  When you show up to do it on Saturday morning I will ask you if you have read the article.  I hope you can honestly answer, “Yes!”  Please arrive a little bit early if you need to start warming up on your own.  We will warm up on unloaded barbells together as a group… then lifting begins promptly.  This WOD has very strict cut-off times/limits that we will adhere to during the hour.
Rich gets a serious judge checking his range of motion…. Coconut is a "Games Standard" stickler!
Rich gets a serious judge checking his range of motion…. Coconut is a “Games Standard” stickler!
Thursday 6, 7, 9am, 4, 6pm WODs.  FUNdamentals 8am, Power Hour 5pm
For time:
50 KB swings (32/24kg)
5 rounds for time of:
5 burpee pull ups
10 ring/bar dips
50 KB swings
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