Claudia
Workout of the Day
Strength
Shoulder Press 5 x 3 at 81% (taken from the rack, and if you can manage, no touch and go)
After each set: 16-20 dumbbell reverse lunges (heavy), then rest 60 seconds
Conditioning
Each set for time:
400 m run
30 Shoulder to Overhead (95 / 65)
Rest exactly 2 minutes
400 m run
20 Shoulder to Overhead (115 / 75)
Rest 2 minutes
400 m run
10 Shoulder to Overhead (135 / 95)
Rx+ 135 – 155 – 175 / 95 – 105 – 115
Score will be total time including the 4 minutes of rest.
Announcements:
1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/