Tuesday Workout: Back Squats, Power Cleans, KBS, and More

Gymnastics tonight at Classics! Open gym from 830-1030pm – cost is $5 per person.  See you there!

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STRENGTH

Back Squat, 3-3-3-3 at 75%

WOD

Level 1

3 Rounds for Time of:

  • Ring Row x 7
  • Power Clean (55/35) x 10
  • Row x 150m
  • Russian Kettlebell Swing (35/20) x 15

Level 2

3 Rounds for Time of:

  • Pull-up x 7
  • Power Clean (115/85) x 10
  • Row x 150m
  • Kettlebell Swing (70/53) x 15

Announcements

“First Friday” Pot-luck Style BBQ – October 4 at the gym!

The final “First Friday” Potluck-Style BBQ and Hangout at the gym is this Friday, October 4!  See the Facebook Event for more info.  This will be the final grill-out of the summer/fall, so come and hang out with your fellow CrossFitters after regular classes around 6pm!  It’s a BYOB/BOYM(eat) event, and you can bring a side dish for sharing if you want.  There will be corn-hole, and we can move the hangout inside when it gets dark out.  Come on out!

“Bring a Friend Day” Thursday, October 3!

Bring a friend to any regular class this Thursday, October 3!  If you have any questions, just email Scott.

Civilian Military Combine, Bryce Mtn Resort October 12

Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain?  This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym!  Who’s interested?  We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!

16 Comments on “Tuesday Workout: Back Squats, Power Cleans, KBS, and More

  1. BS: 120#
    WOD: 9:34 (red band pu, Rx weights, 1 round america + 2 rounds russian kbs)

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