Warm-Up: 10 KB Sumo-DL (70/50lbs), 10/8 Clapping Push-Ups, 10 V-Ups, 10 Bulgarian Split Squats x3
Speed Box Squats: 10×2 on the minute
Thruster: 15 Minutes to work to 1RM
MetCon – For Time:
3 Thrusters (80% of 1RM)
Finisher: Tell people about the Paleo lecture this Thursday at 7:30pm and Friday at 6:30pm.
First off, let me say Happy Birthday to some rockin Ktowners! Noel and Big Rob both have birthdays tomorrow so make sure to wish them “Happy Birthday” when you see them. If you don’t know who Noel and Big Rob are then we’ll point them out. Next, Rachel (not DIVA) has a birthday on Thursday! Lastly, Jeff had a birthday last week! Make sure to give him belated wishes. It must be a good week/month for CrossFitter b-days. If you have had a birthday recently let us know we want to give you a shout out and celebrate your day of birth!
Secondly, Michelle has been dying to have an 80s dress up workout day. So by her request the PM classes TOMORROW are going to dress up in their 80s finest. That means tights, leotards, leggings, scrunchis, sweat bands, tank tops, and crazy colors. The sky is the limit with this so be creative.
Probably going to have to make a least an appearance tomorrow to see your 80-ness,
<3 Coach Miss J