No classes this weekend, closed box Saturday and Sunday.
Team CFS will be representing at the NW Regional competition in Kent, WA…
join us and cheer on the CFS Wodcrushers!
Details about the event here:
NW Regionals Info
Warm up before class: 800m run
Group warm up: 5:00 instructors choice
Buy In: 3 x ME Handstand hold (ME = max effort)
note: if you can’t get upside down do 3×15 box hspu
Strength: Back Squat – 10 sets of 3 reps – AHAP, record weights. (Max 15:00)
WOD: “Michael” Three rounds for time of:
Scaling: A/B: 400’s, 25 each. C: Rx
Warm up before class: 1,000m row, mobility
Group warm up: Group stretch 5:00
Buy In: 50 burpees for time (jump on a plate). A: 25 B: 35 C: Rx
Skill: “Muscle Ups” 20:00
If you have 10 unassisted pull ups + 1 unassisted ring dip then you can work on muscle ups…. otherwise spend these 15:00 working on pull up skills and ring dip skills. Practice getting one with no band if possible. MU Teaching points:
WOD: AMRAP 15:00
Competitor WOD: AMRAP 15:00
Warm up before class: 800m Run. mobility
Group warm up: 3:00 partner sit ups, toss a med ball. Group stretch.
Strength: Press 5-5-5, Push Press 5-5-5 (shoot for 50, 60, 70% of 1RM)
Note: Record all sets, warm up with 3×10 at light weight before starting.
METCON: Complete for time: (Max time: till class is over)
Notes: A: 30’s, B: 40’s, C: 50’s (Rx), E: 75’s
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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