This month’s Informant is here! Things to look forward to reading include: – A new bootcamp class (and a discount code!) – Coach Brian’s farewell letter (Van Halen is calling) – More information about our new stretching class All to be found right here: http://us4.campaign-archive2.com/?u=a1a28288065f9ddb20136afa2&id=8f5f7bc070&e=f713892100
POWER HOUR(s) A) Push press + push jerk 1-1-1-1-1 B) Back squat 5×3 @ 75-80% C) 7 rounds of: 1 minute of 20 Russian kbs (70/53) followed by max box jumps (24/20) within the minute. 1 minute rest *Score = total jumps
There are still massage consultations available for Friday! Here are the availabilities: 6:00am 6:35am 8:00am 8:35am 9:35am 10:00am Every slot is 20 minutes. Email Amanda or sign up at the box to reserve a spot for tomorrow!
Wednesday, 11/25: CFER- Regular hours. 7:30pm will be a Build-UP class, not OLY. No endurance. Merge- Regular hours. 6pm will be Build-UP class AND a regular CF class. Thursday, 11/26: BOTH BOXES CLOSED, except… Liz is doing Thanksgiving monster mash from 11a-12p at CFER. Friday, 11/27: CFER- NO 5:30, 6:30, 7:30am. All other classes on. Merge- NO 6am or 7am. All other classes on.
Hey everyone! Come on down to Merge to do the Invictus WOD tomorrow night at 8 pm. The skill weights and WOD are based on your 1 rep max, and scaling options from L1 to FB will be available.
Come to Invictus tomorrow night (Thurs. 9.17) at 8 p.m. at Merge! A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit. B. Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 5 reps @ 80-85% C. “DeHart” Complete as many rounds and reps as possible in 4 minutes of: 195/135lb Power Clean x 1 rep 195/135 lb Thruster x 1 rep 195/135 lb Shoulder to Overhead x 1 rep We look forward to seeing you there!
Do you love pork? Then have we got an event for you! Please join us in enjoying the tastiest meat on earth! Bring along friends and family to Five Star Seafood to partake in a full roast pig and more! Carpool leaving from CrossFit Merge at 7:30 p.m. Sign up sheets at the gym or RSVP via Facebook. http://ow.ly/S01vU