Monday – 072913

(2013 Crossfit Games 3-time champion, Rich Froning Jr! Yes, a 3-peat…amazing!)

A few things to keep in mind for the upcoming week:
1. Basecamp classes for Monday and Wednesday are MANDATORY as we will be teaching and evaluating all of your movements to prepare you for August! Please come and see coach M if you cannot attend a session. As of Thursday August 1, all basecampers(pending a passing grade from your coach) will be eligible to attend ALL class times listed on our schedule! Yes, this is an exciting time as we are hoping to make our classes at Overdrive more fun and inclusive for everyone!
2. Coach Vanessa, aka V-Fung, will be leaving back to China next week. She will be coaching Wednesday 7 pm, Thursday 6 pm, and Friday 6 pm for those of you who want to take her class!
3. BC Day Long Weekend hours:
Saturday 10 am team WOD
Sunday 11 am
Monday August 5 – CLOSED


SWOD : 5-5-5 reps of
1. Back Squat
2. Shoulder Press
*Sets are to be done at 70,80,90% 5RM – all loads are now 15 lbs heavier than your first week. So for example, if your first week was 70-80-90, then this week you should be doing 85-95-105. See your coach if you need clarification.
CWOD : “The Cinco 2″(Final event of the 2013 CF Games)
Complete three rounds for time of:
5 Muscle-ups
5 Deficit handstand push-ups(2-45 lb plates or 8″)
Then, 160/100 pound barbell Overhead walking lunges, 30 meters
(Time cap : 15 min)
*Modifications/Scaling options will be on the whiteboard

Basecamp : Fundamentals Movements Session #1