Announcements
No 6:30pm class this Friday. Get your work out in early!
-Don't forget the holiday party this Saturday! 11:00am - ???
-Please bring a dish and wear your party pants.
THERE IS A RAFFLE WITH PRIZES!!
You can earn raffle tickets in these ways:
1) Submit a (positive) Yelp review.
2) Submit a (positive) Facebook review.
3) Change your Wodify payment from credit card to ACH (checking account)
4) Post a picture of you at CrossFit Pushin Weight and share why you come to the gym (health, gainz, competition, to enjoy life more) or why you love it at the gym. (Can be done twice, this week and next week!)
The prizes:
1) $50 credit on your next membership fee
2) a bag of SFH protein
3) a Bodpod session
4) a pair of CFPW8 joggers
5) a CFPW8 Hoodie
6) a personal training/skills work session with a trainer of your choice
7) 50$ Capital Ale House gift card (donated by our own Rachel Holder)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
250M Row
3x Push Jerks (45/55/65%)
5x Lateral Step-Ups (Each Leg)
:30 Low Dragon (Each Leg)
Weightlifting
Push Jerk
E2MOM 12:00
•3x Push Jerk @ 75%
Metcon
Metcon (AMRAP - Reps)
AMRAP 14:00
Ascending Couplet
•4x Clean& Jerks (205/135)
•2, 4, 6, etc Box Jump Overs (24/20)
*Box Jump Over reps increase by two reps each round.
Scaling Options:
C&J = 65-70% of 1RM PJ
Box Jump Overs = Height
*Box Step Overs are an acceptable substitution.