As most of you might know by now, our very own Alvie Hafen will be competing in the 2015 USA Weightlifting American Open this weekend at the Grand Sierra Resort! Coach Alvie’s weight class will be going on Saturday starting at 8:30am and tickets are still on sale but not for long! From what we know there will be no tickets sold on the day of the event and today is the last day to get tickets!
If you haven’t yet gotten your tickets you can CLICK HERE to get your ticket for Saturday for only $10. If you do plan on going to the American Open and you do have tickets email [email protected] for more details on where and when we are meeting on Saturday.
If you have any questions about the American Open itself please contact [email protected]. See you all on Saturday!
GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
15 KBS Russian, 12 lunges, 9 pushups, 12 PVC PT
High Hamstring floss and Distraction 30 each leg
Strength:
10×2 Deadlift EMOM
75-80%
Lean: 10×3 Moderate Weight
Metcon:
Welded
For Time:
3 Rounds of Cindy
10 Clean and Jerks 135/95
3 Rounds of Cindy
10 Clean and Jerks 135/95
3 Rounds of Cindy
Adv: 1 MU Instead of 5 pullups
Welded Lean
For Time:
3 Rounds of Cindy
30/24 Cal Assault Bike
60 Ab Mat Situps
30/24 Cal Row
3 Rounds of Cindy
Mobility of The Day: Thoracic Smash and Roll
Improves: Shoulder pain, Deadlift and Squat Position
OPEN GYM
8 to 9am
MASTERS CROSSFIT CLASS (AGES 40+)
8:30 to 9:45 With Coach Arthur
COMPETITORS CROSSFIT CLASS
6:30 to 8pm with Coach Jacob