Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

30
Oct

Tuesday

Through some different stuff at you guys today and it all looked good. Were going to own those planks guys!

No afternoon class on halloween!!!!!!!!!

Either you got kids or your are a kid, but everyone should enjoy halloween.  So we will be swithching our regular thursday rest day to wedensday this week. So yes that means we will have class on thursday night. Wedensday we will be having open gym at the noon class.

Remember Bobby is starting the elements class next week and we need some more participants! Get your friends in there and if they sign up for a year we’ll give you 100$ cash!!!! Only 2 chances a month to join elements class. 1st or 3rd week of the month.

 

 

core:15-20 mins

-TGU+ windmill 3×3 e/s

– figure 8 3 x 20

– waiters walks 50′ x 3 e/s

-suitcase walks 50′ x 3 e/s

–  15 mins     – Power snatch – 85% 4×1 rest 60

– Power clean & power jerk

– 85% 4×1 rest 60

– Overhead squat – 85% x 1; 75%  2 x 2 rest 60

wod:

3 rds for time

– 10 min cap hspu x 10

-t2b x 20 pistols x 30

-double unders x 40

rest 5:00

12 rd tabatta –

rows x 4 rds

wall ball x 4 rds  25/20

kb swings x 4 rds    53/70  kb

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