Clean & jerk 30 reps & 1 mile run(or row)
135lb-M/95lb-W - scale as needed. Barbell can be taken from ground to overhead, any way you choose.
Warmup: 10-20-30 reps of kb swings, pushups and mountain climbers (4-count)
Cool down: Trainer's choice
****Mark your calendars, we are having Paleo/Zone seminars this Thursday 7/11 at our original box on Madison in Lakewood.
Experts (and long-time CrossFitters) from Whiteboard Nutrition will be on hand to teach you the basics of Paleo/Zone meal planning for sustainable success whether you are at home or on the road.
Morning seminars are one hour each starting at 5:00am, 6:00am, 7:00am. The afternoon seminar is 2 hours starting at 5:30:pm.
These seminars are free and open to members and non-members. There will be a signup sheet at the gym and more details posted here tomorrow.
Our Rocky River location will hold regular morning and afternoon WOD hours.
There is a sign-up sheet at the gym for the one-hour "What is Performance Nutrition" seminars at 5:00am, 6:00am & 7:00am sessions. Here is a link to the full 2 hour Nutrition Seminar starting at 5:30PM- Register*****
RESULTS:
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