Friday, February 22, 2013

Reminder:  Saturday Classes are changed this weekend due to the
Powerlifting Certification going on at the gym. There will be a 8am Oly
Class and the 11am Women's Only class. All other morning class are
cancelled including Weekend Warriors.

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Come check out Crossfit SoCal's Women's Only Class on Monday at 9:30am and 7pm, Wednedsay and Friday at 9:30am, and Saturday at 11am. This class is designed for women of all levels of fitness, experience, and age. FREE to Members and the first class is free to all non-members. Contact Coach Sarah at sarahjriehl@gmail.com if you have questions about attending.

Skill: 4×5 snatch grip Romanian deadlift

Lift: Every minute on the Minute for 12 minutes: 2 deficit
deadlifts @ 60% 1RM Deadlift

*stand on a 55# plate to create
deficit

WOD: 4 rounds for time:

10 pendlay rows

10 power cleans

10 front rack stationary lunges
(each step counts)*

*strict standards. Step forward,
then return front foot to rear foot in one motion.

Level 3: 135/95#

Level 2: 115/75#

Level 1: choose weight

SOGOFF: tabatta bicep curls

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