Rest Day

A few announcements for the rest of the week.  This Friday all classes will be canceled except for the 2:00 PM. My apologies for any inconvenience but I will be out of town.  Chuck will be covering for the 2:00.  Saturdays Noon class will run as scheduled.

Also a reminder that Wednesday is now open gym from 5-7 outside of the morning and 2:00 PM class.  We will still be doing essentials for anyone who needs it and would like to go over snatch technique tonight unless anyone has anything else they would like to go over.  Otherwise the time can be used to make up missed WODs or to skill and drill your weaknesses.

"Karabell"

Ten rounds for time of:

135 lb Snatch anyhow(power or full), 3 reps

15 Wallball shots, 20 lb ball

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Subs for RHSPU can be paralette hand stand push ups or 2X HSPU.

Nate during the Crossfit Rochester games this weekend.  Thanks so much again to everyone who came out both to compete and support!

Five rounds for time of:
40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Phil, High angle shooting training.

Just a reminder that Saturday classes are canceled for the Rochester games and tonight's 7:30 PM class is canceled.

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps

30 GHD situps

Rest Day

Morning class canceled today.

"RJ light"

Three rounds for time of:

Run 800 m

50 pull-ups

50 push-ups