6/7/2011

6/7

Rest Day!!!

5-7 @North
Open Gym
Foundations A and B
5.30 to 7 Clean and Snatch Clinic   Learn to move better.

This Week...

Tuesday night is busy!

From 5-7 we are planning on having Foundations A and B, open Gym, and Clean/snatch workshop.

If you are new to the program, then you will need to sign up for a foundations class.... or show up on Tuesday!  Most gyms charge for this training, but at 540 we want to make this accessible as possible.  Please make it a priority to come in on the rest day and get the basics squared away.

We will also have an open Gym during that time as well.  Feel free to come in and work on whatever you would like during that time.  From 5.30 on we will have a Power Clean/ Snatch workshop that will help you in not only mastering the technique of the Clean,/snatch, but also understanding the physics of the move.  Come ready to sweat.

FOUNDATIONS, OPEN GYM AND CLEAN WORKSHOP WILL BE AT SPRINGDALE.

SATURDAY!!

First, its a rest day!

Second, Sam is hosting a CF540 pool party at her house!!!! plan for it, trim up the diet for it, buy a new speedo for it, and then come live it.

They will have some BBQ, and we will have a sign up sheet for head count and if you want to jot down that you are bringing something for us to pretend like we are at an all you can eat buffet line.

It will by BYOB..... because no can possibly have that many drinks on hand ;).

2 on Saturday.  Address to follow.

6/6/2011

6/6
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30
540 South: 6.15,11.30,4.30,5.30,6.30

PLEASE NOTE WE ARE TEST DRIVING THE 6.30 TIME SPOT AT THE SOUTH GYM!!!

The 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Cleans 135/95

AAB:
At your own pace..
10 Platform Deads at 65% max
10 Back Squats at 75-85%

10 MU or MU transitions

6/5/2011

6/5
CrossFit 540: 8,12,1,2
540 South: 12

Beep test

Push/Split Jerk

1@80%
1@80%
1@85%
1@85%
1@90%
1@90%
1@95%
1@95%

6/5/2011

6/5
Crossfit 540:7,8,9,10,11
540 south:10

Cindy
20 min amrp
5 pullups
10 pushups
15 squats

AAB

5 reps of cleans
5 reps of power cleans
At your own pace, your own weight

6/3

6/3

Rest Day!

6/2/2011

6/2
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Remember next week we will have a 6.30 pm session at South

4 rds
5 Thrusters
6 Inverted Ring Pullups
7 Power Cleans
Run 400 M

A)155/105
B)135/85, strict pullups
C)115/75, strict pullups w green band