C&J, DL, then Belt Buckle

Tuesday, October 6, 2020

Pictured above: Tim A with a beautiful front rack position.

WORKOUT OF THE DAY

1. SKILL/SWOD

C&J COMPLEX
OT 1:30 x 6
1 Pausing hang squat clean (2 seconds at bottom)
1 Hang squat clean
1 Split jerk
Set 1: 60% 1RM C&J
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Set 6: 75%

5 min transition, right into….

Double Overhand DL
3×3 reps
Set 1 @ 70% 1RM DL
Set 2 @ 75%
Set 3 @ 80%
Goal: Dead stop on each rep; smooth and controlled; no touch and go.

2. METCON

Belt Buckle
For time:
1000m row (or- 800m run -or- bike 60/45 cal)
30 DL 225/155
50 Bar-facing burpees
Cap=15 minutes

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, October 10th
8am: Open Gym & Rowing Workshop
9am: Team WOD

Saturday, October 19th
8am: Open Gym,
9am: Team WOD

Saturday, October 24th
8am: Open Gym, Handstand walking and handstand workshop
9am: Team WOD

Saturday, October 31th
8am: Open Gym
9am: BIG HALLOWEEN Team WOD…come in costume

 

SOUTHERN LIGHTS BREWING COMPANY…MAKING PROGRESS TO OPEN.

Our neighbors tell us, they were sealing their floors this past weekend and will be scheduling their final inspection shortly. The open date is not yet known, but they are getting VERY close!

Our friends next door, Billy, Kirby and Benton have been working for …too many months. You know how it is…City Planning Department, permits…but good news! They received their final permit the week of June 6th! With any luck, we’ll be partying with them before you know it! If you see them working on site, stop and say hello and tell them we’re ready to help them open!

A little about them, from their website:

We are a brewery located in Clearwater, FL. Founded in 2015 by a group of beer lovers with a passion for trying different beers from around the U.S. and throughout the world. That led to home brewing with the goal of developing new recipes that combined the flavors and characteristics of our favorite beers while also adding our own unique touch. We specialize in handcrafted small-batch ales and lagers with an emphasis on quality and taste. By using only the finest hops, grains and natural ingredients we strive to produce unique, world-class beers that appeal to a wide array of tastes and palates.

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