olywod020114

Announcements:

Think you know about nutrition? And no, we don’t mean reading the label on a can of Pringles or ordering a half-caf, non-fat, no-whip, splenda-sweetened latte from Starbs. Proper nutrition and training go hand in hand. Don’t sabotage your wods with bad fuel. Come to Feed the Machine: Nourishing Your Inner Athlete during Open Gym on Sunday 2/16 and get to know yourself on a cellular level. (P.S. There’ll be FREE samples of good-food examples! Tell your friends!)

Aero Oly Warm-up (Clean)

2 Clean Deadlift
2 High Hang Clean
2 Rack Delivery
2 Front Squat
2 Push-jerk

 

Weightlifting:

Clean

4×2 @ 75%
3×2 @ 80%

*reset after each rep. These ARE NOT touch and go

 

Metcon:

4 Rounds

10 Power Clean 115/75#
10 Bar-Facing Burpee
1 Shuttle Run

2 Minute Rest in between rounds

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class, offered every Saturday at 930am!*

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