Schedule Change for the weekend:
We are hosting another Level 1 Certification for CrossFit Headquarters.
We are closed both Saturday and Sunday.
Feel free to attend any of our scheduled classes at CFD Lakeview:
Saturday:
8,10,11am Team Endurance
9am PowerLifting
Noon-1:30pm Olympic Lifting
Sunday:
9 and 10am KB Class
All other classes cancelled.
A. Hang Power Clean + Jerk: (3+1)
Advanced: 60%x1, 70%x1, 80%x6
Intermediate: 65-75% x 8 sets
Beginner: Tech work, stay light to moderate in weight, (3+1)
B. “Fight Gone Bad”
3 Rounds: Recording total reps/calories completed
1 minute at each station
Wallballs 20/14lbs
Sumo Deadlift Highpulls 75/55lbs
Box Jumps 20″
PushPress 75/55lbs
Row for calories
Rest
**Last time we did this workout was for our “Fight 2 Give” Fundraiser on November 2nd, 2013. Compare scores!**
C. Bonus Round: Optional
5 minute Amrap
Jumping Lunges, alternating X 10
Abmats X 15
Fight Gone Bad, Fight 2 Give, 2011. First Year!