Saturday 9/30/17

NO CLASS TODAY

The Lift Up Autism event is from 10:00am-12:30pm. If you haven’t signed up as an athlete or a judge for any of the heats throughout the morning and can make it, please let me know. Hillary- (313)218-0321

Thursday 9/28/17

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Reminder: this Saturday is the Lift Up Autism event from 10:00am- 12:30pm. There will be no regular 8:30am class scheduled, as we will be setting up for the event during that time. Anyone who’d like to come and row or work on mobility between 8:30am and 9:00am is welcome to, but please be prepared to lend a hand afterwards if you do.

the link to sign up for the WOD on Saturday and either donate $10 to Liftupautism.com or $35 to donate and get a shirt, is https://www.eventbrite.com/e/crossfit-innerstallion-lift-up-autism-2017-tickets-37398926195

6:00am, 5:30pm

skill:

handstand practice 5:00

handstand push-ups 2-6 emotm for 6:00

WOD:

7 power cleans (95/65)

7 burpees

200m run

20:00 AMRAP

Sunday 9/24/17

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8:30am, 9:30am 1 on 1, 10:30am 1 on 1, 11:30 level 1

strength:

Hang muscle snatch 3-3-3

hang power snatch 2-2-2

WOD:

2 ground to over heads (45/25)

1 plated burpee

increase by 1 emotm until you can no longer complete reps within the minute