Monday – 092313

(Saturday Team WOD…yes, that’s Michi and Kris making their guest appearances!)

**7 am class is on!

Way to go Coach Vik as he competed at the PentathaWOD over the weekend! He battled the cold and wet weather and came home hopefully unscathed. I’m sure he will share his stories and experiences with us!

Notes/reminders for the week:
-The box will be Closed this Sunday Sep.29 as all the coaches will be up in Squamish at the Crossfit Squamish Fall Challenge. Let’s go and cheer our THREE teams on! They are:
Nghia and Vik
Chris(Bieber) and Trim
Grace(G-Unit) and Haley
*We will most likely be leaving the box very early Sunday morning so if anyone wants to carpool, we will organize it on the whiteboard at the box
-Rest Days are Tuesday and Saturday. Tuesday box hours for open gym are 11-12 noon, then 4-8 pm. Saturday Team WOD runs as usual.

SAVE THE DATE : Saturday October 26 will be our annual HALLOWEEN PARTY!! Facebook event to come…

Mobility/Flexibility : 3-5 minutes on each
1. T-Spine Smash/Arm Bars
2. Super Couch Stretch
3. Hamstring Floss(see video below)

Skills Practice : Pistols
3 sets of UB 5/leg alternating

SWOD : For time
45/35 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/75 pound Overhead squat, 25 reps
50 Toes-to-bar
185/125 pound Overhead squat, 10 reps
30 Hollow Rocks

BC : For time
10 pound Overhead lunges, 50 reps
100 Abmat sit-ups
25 pound Overhead lunge, 25 reps
50 V-Sits
45 pound Overhead lunge, 10 reps
30 Hollow Rocks