If you have a friend or family member you would like to bring into workout with you a great opportunity is to bring them to the partner classes on Saturday. All they need to do is go to http://friends.bytown.fit and will out the information and I will reserve them a spot. This can be a great introduction to their first CrossFit expereince.
Coach Pete Shaw will be doing the Wednesday 5 & 6pm class again this week. He has a higher skilled class at the 5pm if people are interested in working on some of the higher level crossfit classes. The feedback from lastweek was great.
Monday
A) Hang Snatch (Above Knee)
Work to a heavy 3 reps.
Take what you've been learning about the 2nd pull and the high pull and put it all together.
B) AMRAP 12:
12 Calorie Row/Bike
10 Single Arm Dumbbell Overhead Lunge to Squat* (5/Arm)
*Hold the dumbbell overhead in one arm and lunge with the right, then the left, and then squat. Lunge/Lunge/Squat = 1 Rep. Switch arms after 5 reps.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Thank you all for making me feel so welcome this week. You have a great gym! I will be back the next time
I am in town.