Couple of Announcements:
1. For those that haven’t seen it yet, we released dates and a few details of some upcoming events, seminars, and workshops Sunday morning. You will need to reserve your spot for the workshops as they are space-limited to just 25 people each. Read more details here:https://crossfitforglory.com/upcoming-workshops-and-events/
2. Extra Work for week of 8/11/14: https://crossfitforglory.com/extra-work-week-of-81114/
3. Did you see all the amazing photos that were taken at this past Saturday’s classes? Oh you want one of yourself? Keep showing up. You never know when a surprise photog will show up in your class!
https://www.facebook.com/media/set/?set=a.547387208701269.1073741846.132303023543025&type=1
4. If you didn’t see our FaceBook post yesterday, we will be having food brought in by “Cooking Thyme Catering” for the Kera Young Benefit WOD on August 23rd. They have graciously offered to cater for all the participants, FOR FREE! Check out their FB page here: https://www.facebook.com/pages/Cooking-Thyme-Catering/261231193934448
And YES, it will be paleo-friendly!!
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A. Weightlifting:
Front/Back Squat – 5 x 4/8 @ 80% 1RM Front Squat, rest 2min
B. MWOD:
1st Rib Mob – 3 x 30s ea side
C. WOD:
For Time –
120 KB Swings (53/35)
*Run 200m when you stop the first time
*Run 400m when you stop the 2nd time
*Run 600m when you stop the 3rd time
…continue to add 200m each time you stop your swing
*Yes, there is a time cap.
