Announcements
Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA
The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
10x Ring/Bar Arch to Hollow Swings
5x Muscle Snatch
5x Overhead Squats
200M Row
5x Power Snatch
5x Sotts Press
Weightlifting
Power Snatch
Every 2:30 for 15:00
-Perform 3x Touch & Go Power Snatch
-Working Sets
Metcon
Metcon (Time)
Row 1,000M
30x Deadlifts (275/185)
20x Ring Muscle-Ups
15:00 Time Cap
Scaling Options:
Row = None
DL = Load (225/155) (185/125)
RMU = Bar / CTBPU / PU