WOD, September 18, 2013

Remember the 2 Day Vanquish Olympic Lifting Seminar will be down at the main gym on October 12th and the 13th.

The Vanquish Seminar is the newest and most enhancing seminar in the CrossFit Community!  The foundations and techniques you will learn will forever change your perception of elite athletes and how to elevate your performance.  Knowledge is power, and the power in CrossFit comes from a deep Olympic lifting foundation.

Click Here to Register Now!

OR

You can register at Down at SinCity CrossFit Main

Date:  October 12th and 13th – 830am to 530pm both days

Cost:  $225 includes T-shirt

First 12 to register will receive 2 hours of small group training with coach Henry!

Work Out of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

then,

“Grave Digger”

For time:

30 toes to bar

30 hand release pushups

500m row

30 hand release pushups

30 toes to bar

Post loads and time to comments.

Metcon Workout

For time:

1200m run

15 wallballs

15 jumping pullups

800m run

30 wallballs

30 jumping pullups

400m run

45 wallballs

45 jumping pullups

Post time to beyond the whiteboard.

Leave a Reply

Your email address will not be published. Required fields are marked *