“Confidence comes not from always being right, but from not fearing to be wrong.”
-Peter McIntyre
Today's WOD:
Take 15 minutes to build to a 85-90% of 1-RM Snatch.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.
3 rounds, not for time:
15 Weighted Ab-mat Sit ups
10 Strict Toes to Bar
Want to compete with us at the Showdown? Well, here's your chance to make the team!
We've officially got 4 teams in the VA Loans Showdown! On Wednesday and Thursday of THIS week, the 15th and 16th, respectively, we will have all of our interested athletes compete for spots on the teams. There will be 4 workouts that they will test their fitness against - 2 workouts on Wednesday and 2 workouts on Thursday. The workouts will be released soon! The entire class will also do these workouts on those days as well in the classes.
If you are a "competition" athlete, here are the times you can come get your workout validated by a coach. Please let me know by tomorrow which class or time you'd like to do the workout at, so our coach has a heads up (keep in mind, there might be only one coach at the class, so you may need to plan ahead on staying slightly beyond the scheduled hour). Either email me (elyse@808crossfit.com) or sign-up at the box. If you cannot make any of these classes on either day, please let me know and we'll figure something out.
WEDNESDAY: 6am, 8:30am, Noon, 4pm, 5pm, or 6pm
THURSDAY: 8:30am, Noon, 4pm, 5pm, or 6pm
Here's the list of athletes that contacted me (please let me know if I've forgotten anyone):
Dudes: Coach Joe, Coach Mike, Seth, Rich, Bob E., Jeff M., Bush, Charlie, Nate S., Nate B., Steve O., and Ryan S.
Chicks: Kyla, Brandy, K.P., Shay, Cheyne, Sharnell, Rome, Maila, Janet, Linzy, Mia, Ingrid, and Joy B.
Saturday's WOD Board:
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