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