Post Deadlift weights and total rounds +reps
Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class at our Thomas Circle location.
After solid PRs all week I know you are all tired, but it is time to get your Kendrick Farris on and CLEAN UP!!! LIGHT WEIGHT!
- Squat, hip, shoulder mobility
- Junk Yard Dog x 10(5 in either direction) http://youtu.be/2fsvvv3oJBg
Strength: Clean + Jerk x 3 7-8/10 Effort
Lv 1- Power Clean
Lv 2- Squat Clean
Lv 3- Clean + Jerk
Workout: 21-15-9 Reps for
Med ball squat Cleans 20/14
Plate sit ups 45/25 http://youtu.be/swtHyclQfdw
Post weights and Times
Unfortunately the November 8th Kettlebell Seminar is CANCELLED. We are looking to reschedule it, but that date has not yet been set. Please stay tuned for updates, and please make sure to join the rest of you CrossFit Balance members at the events below!
HALLOWEEN SCAVENGER HUNT
When: THIS Saturday, November 1st. Meeting at 10am.
Where: CrossFit Balance Thomas Circle
What: A list of objectives/task (with points allocated for each) will be given to the teams. Each team will be responsible for creating a Team Instagram account for accumulating points. During this time, you may strategize and show off your costumes. Be prepared to hunt at 11am!
Details: Start getting your teams together (3-6 people) and brainstorming a team name and costume! Extra points will be awarded for names and costume. Plan on hunting between 11am-1:30pm. Start and finish at CF Balance Thomas Circle.
Who: Contact Devin at firstname.lastname@example.org with Team name. No registration fee is necessary. You don’t have to be a CrossFit Balance member to participate. All friends are welcome!
After party details will be announced!
CROSSFIT BALANCE THROWDOWN:
When: Saturday November 15th. 10am -12pm.
Where: CrossFit Balance Glover Park
What: Partner competition – Female/Female, Male/Female, Male/Male.
Details: there will be two partner WODs, and may the best pair win! Three divisions will be available to sign-up, RX, Open, Novice. ONE person per team must be a Balance member. There will be light prizes, and HEAVY FUN!!!
Who: Any questions and sign up details, please email Emily.email@example.com
- Chest mobility(pass through/ lax ball chest)
Squat PR we shall!!!
Strength: Squat PRs 35+ minutes 10/10 effort.
Today is PR Day, individuals work up to a heavy 1 or 2 rep max.
Lv 1- Front Squat
Lv 2- Back Squat
Assistance: Work In with Squat set build up.
5-8 False grip ring rows
10 Plate pass around(5 in either direction) AHAP(As Heavy As Possible)
* Mix with Assistance work between squat work up sets. Drop the assistance work as you approach PR sets.
* On Rows – Use an easier angle if your false grip is in need.
* On Squats – Work in pairs or threes to encourage each others! TEAM EFFORT!
Workout: Tabata (alternating rounds) 4mins