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10am: Ladies WOD’n Brunch
Sorry guys, ladies only!
To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.
To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.
To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.
To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.
To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.
To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.”
― Christian D. Larson, Your Forces and How to Use Them
9AM: CrossFit Class
40 Ground 2 Over Head, 95#/65#
50 Knees 2 Elbows
30 Waiter Lunges, 53#/35#
10AM: CrossFit Kids
8min Seated Sled Pull Relay
3x 30/30 Squat/Hold
Power and Accessory:
1a) Jump Squat 3×10 @ 65#/45#
1b) Bulgarian Split Squat 3×10 each leg
Hold for 10sec on the 10th rep
15 Ball Slams, 50#/40#
15 Goblet Squats (w/ same slam ball)
30 Double Unders or Power Jumps
Foam Roll: IT, Back and Lats
12 Pistol (6R/6L Any way)
9 Deep, Single Ring, Ring Row + 9 Dip
6 Wall Climbs or Partial Wall Climb Shoulder Tap or Pike Push-up
12 Deck Squats or Air Squat
LAX Ball Smash: Lat/Piriformis/Pec
10 Ball Slams
10 Slam Ball Over the Shoulder Cleans
1) Power Clean, 5×3 @ 75%-85%
Warm-up with 3set of 3reps
2) Sumo DL HP Warm-up, 3×3
21 SDLHP, 75#/55#
12 Burpee Over Bar
100ft Bear Crawl
Squat Snatch Group Skill Work
1) Squat Snatch, 5×3 @ 75%-85%
Warm-up with 2-3sets of 3reps
2) OHS Warm-up
Over Head Squat, 115#/75#
Banded Lunge Stretch
Banded Hamstring (Standing)