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.
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 firstname.lastname@example.org 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
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