Tuesday, 17 May 2011

News, Announcements, and Special Events:
  • Congratulations to our newly certified Level 1 trainers!  Megan, Lisa and Tracy!

  • CrossFit Helena competition:  Saturday, June 4th, at Memorial Park.  Check out helenaspringfling.wordpress.com for details.  Are you interested in being on a team for this competition?  Contact Steve, Allison or Jessica.
Times:
  • 6am
  • 9am
  • 6pm
  • 7pm
Today's focus:
  • Weightlifting
  • Monostructural
Warm-up:
  • DS/BM
  • Wrists
  • P/S/P
  • Achilles
  • Shoulders
  • GM
  • 2x10:
    • Mountain climber
    • Push-up
    • KTE
    • Superman
  • Pull-up (2x ME)
Skill review / enhancement / instruction:
  • Dead lift
WOD #1:
  • Press 5x3
    WOD #2:
    "Jump the dead, trample the weak"
    For time:
    • DU x100-80-60-40-20
    • DL x10-8-6-4-2
    Post-WOD:
    • Run to the hills
    Stretch
    Posted by Paul at Mon, 16 May 2011 16:44:00 GMT
    Categories: WM

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