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Yakima’s CrossFit Reformation 08.30.13

29
Aug

Yakima’s CrossFit Reformation 08.30.13

Back at it! Reminder Monday we will only be having 3 classes 8am,9am, and 10am. Also our intro class is back again this Saturday at 8am. RSVP for the class and try to show up 10-15 minutes early so we can have you fill out some paperwork.

I want to also take this time to say thanks for all the support everyone has shown us. We are approaching two months and we just want to let everyone know that we value every suggestion that is offered.

Now onto some fun stuff. Coach Brenden turns 22 today! Happy Birthday bud. Glad to have you back in Yakima doing what you love. Jose and I are grateful to have you on our team and look forward to see what the future holds for you.

And last but not least our friend Ashley that you guys might see here in the next couple months has made this video for us of last weeks testing. I will have to say that we are learning and know now that we need to have a video camera during testing week. These are only some of the PR’s and I wish we would have gotten more on video, but like I said we are learning.

 

Prep work:

Runners warm up

WOD:

800M run

40 Shoulder-OVHD 45/35

400M run

40 jumping pull ups

800M run

-Post time to comments.

Optional Strength:

3 attempts to work up to a heavy complex on the following(straps are ok)

Take into account how sore you might be. If you are not @90% or above don’t do this.

2 clean deadlifts

2 Below the knee clean pulls

-Post weight to comments.

Cool down:

Mobility on calves and shoulders

15 Responses

  1. ReneeG

    Happy Birthday Brenden!!

    I didn’t get my time for this one but I did it!

    Strength 105-135-155

    Awesome video, thanks Ashley!!

  2. sandra

    12:57 my run was slow tough week at work on my back had it tapped for today. Tough to run with a numb right leg. But I basked in the suck and did it. 135-165-185 for strength portion. I liked this workout

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