Warm-up: 15 Knees-to-Elbows, 25 Power KB Swings, 10 OWLs (45/25lbs), 5 Pass Throughs x2
Clean & Jerk: Heavy Single
Power Clean: 5×3 (Touch-and-Go)
MetCon – 5 Rounds For Reps:
30 Seconds Thrusters (95/65lbs)
30 Seconds Rest
Finisher: 10 Reverse Hypers, Max L-Sit x3
It’s time to hype up this weekend! Get excited because we are going to need a lot of just that to psyche up the VOLS to beat LSU. If you don’t know what I’m talking about already then you haven’t read the board!
What: UT vs. LSU party/ social/ Grand Opening Celebration
Where: CrossFit Ktown
When: 11AM- whenever the party stops
Miscellaneous: No Saturday Free Class
We have a host of festivities going on this weekend. First, we need more people to sign-up for the BBQ Cook-off and the Chili Cook-off. We have 3 for each at the moment. Sign-ups are on the gym whiteboard. The easiest thing would be to make your food at home and bring it here, but I hear rumors that we may have a smoker. Secondly, we need people to bring just regular food/Paleo food: casseroles, other meats, desserts, deviled eggs, etc. Sign-ups are on the gym board for that too.
Also, bring your own hamburger or hotdogs for grilling. Yes, we will have a grill. Other foods that can be grilled are welcome too. We don’t hold prejudices.
Lastly, wear your UT athletic attire and tennis shoes because there are going to be lots of field day games! Some of which will be…
The Shoe Kick
Tug-of-War (Teams of 4 – Coach Tay Tay counts as 2)
Shoe Pile Race
Water Balloon Toss (Partners)
Spoon Relay (Partners)
Spear the Tiger
Let the Games Begin,
<3 Coach Miss J