Some of us ladies got together last Friday night and put our muscles to work! We completed our own little DIY project at Anders Ruff Workshop in Pineville! It’s always fun to get together outside of the gym, in real people clothes. What should our next social be?
We are less than 5 weeks away from the start of the CrossFit Games Open!! Make sure you head over to games.crossfit.com to get signed up…we’ll be announcing a fun little contest at the end of the week! Here’s what’s on tap for the week ahead…
Monday – Paused back squat today, working up to a heavy 1 rep. Then a nice little alternating gymnastics EMOM for our metcon, HSPU, DU and T2B.
Tuesday – Sticking with our gymnastics theme, we have some station work of strict weighted chest-2-bar or chin-over-bar pull-ups, handstand walks (or wall walks + shoulder taps) and L-sits on the parallettes. After that, we have 3 sets of a 4 min AMRAP of pull-ups, box jumps and abmat situps. You’ll have a minute rest between sets, so go hard!
Wednesday – Deadlift day! We’ll start light with high reps. The weight will increase while the reps decrease over 5 working sets. Break out the running shoes, we’ll complete 3 rounds of running, KBS and burpees.
Thursday – We’ll start with some KB strict press for our weightlifting. Then, grab your barbell for 10 mins of push press, OH Reverse Lunges, and bar facing burpees. You’re not done yet, we have some accessory work of facedown snow angels and 50 ft bottoms up KB carries. FYI, Coach Courtney is out of town this week, so no yoga! We’ll resume next week, but join us this Thursday for a Gymnasty class!!
Friday – Today we’ll revisit Open workout 11.1/14.1 of DU and snatches. Can’t wait to see all those PRs.
Saturday – Another Saturday, another fun partner WOD! Be there!!
Sunday Oly – Join Coach Becca and work on those Oly lifts!
What’s a short term goal you can set for yourself this week? Let’s be consistent, set those goals & hit them!! As always, we’ll see you at the box!
