Steve “The Meat Man” will be at CFD Lakeview around 10:15a to drop off the meat shares.  All you have to do is stop in between 10:15a and 1p to pick it up.  Your name will be on your bag in the freezer that is in the office.  Just pick it up and cross your name off the list.  Have a meaty weekend to all of you and get ready to PR in life.  

PS – If you can not pick up your meat Saturday stop in any time we have classes as soon as you can Sunday or Monday.

Schedule of events for the day:

Team WODs @ 8a, 10a & 11a
Powerlifting WOD @ 9a
Olympic WOD @ 12p

Team WOD Details:

WOD #1 – 10m
Station 1 – Snatch Grip Deadlift Hold (225 / 185)
Station 2 – Wall Balls (20/14)
Station 3 – Med Ball Ab Mats (10/6)
WOD #2 – 10m
Station 1 – Wall Sit Plate Hold (45/25)
Station 2 – Hang Power Clean (115/75)
Station 3 – Med Ball Ab Mats (10/6)
WOD #3 – 10m
Station 1 – Pull Up Cage Hold with legs at 90 degree
Station 2 – Double DB Push Press (55/35)
Station 3 – Med Ball Ab Mats (10/6)
Here is how this works.
Athlete 1 is at the HOLD station, athlete 2 is at the movement station and athlete 3 is at the ab mat station.  The HOLD station will determine when you rotate.  When the HOLD station athletes stops everyone will rotate and pass their number.  The WORK station (#2) and the AB MAT station (#3) will keep counting their reps and pass the number.  At the end record the total reps for #2 & #3.

Powerlifting WOD Details:

Part 1 – 5 x 5 Back Squat Session 2 (55% of 1RM + 5 to 10lbs)
Note 1) If this is your first time doing this piece than start at 55% of your 1 rep max BS.
Note 2) If this is your 2nd doing this piece then add 5 or 10lbs to your 55% 1 rep max BS or add 5 to 10lbs to the weight that you used last week.

Part 2 – Snatch Grip Deadlift
9 Reps, 7 Reps, 5 Reps, 3 Reps, 3 Reps, 3 Reps
** Add weight when you can, wide grip, move tight, no rounded backs.
** Low back strength piece and DL work at the same time.
** Weights will not be as heavy as a typical DL day.
** If you have a hard time taking a heavy DL off the ground this movement can help you.

Part 3 – CrossFit Football Style WOD
(We will be doing these every week for a while, short and heavy)

4 Rounds for time of:
Push Press x 5
Push Up x 10
Pull Up x 15

Note: Push Press weight
L1 – Bodyweight
L2 – 80% of BW
L3 – 60% of BW


Congrats you two!!