REST

Competitior Skill Work – Muscle Ups/ Hand stand push ups. Stretch

[youtube=http://www.youtube.com/watch?v=f3_6onQ1SQ4]

Lifting clinic tonight at 530pm-7:00pm. Come even if you cannot make it for the entire time. Everyone is welcome!

Announcements:

1- REMEMBER THAT MEMBERSHIP PRICES ARE DUE TO INCREASE JANUARY 1ST. If you would like to purchase months in advance they will not be subject to the new price change.

2- Tomorrow the new training schedule for competitors will begin. remember you do not have to participate in this schedule if you do not want to. This is only an option and these workouts are not class based. The cycle will rotate as 2 on and 1 off.

3- Today XL (Travis and I) are starting a youth strength program at 4-5 every Thursday. Ages will be 6-10. Kids will learn lifting techniques as well as running and agility techniques.

4-We are having a Christmas Party and sending off Curt Hudnut on Dec. 17. We will have more info on that as it gets closer. Curt is moving to St. Louis and has been with us at Kilo since the beginning.

LIFTING CLINIC THURSDAY 5:30-7PM

“Josh” 21 OHS(30/42), 42 pull ups, 15 OHS, 30 pull ups, 9 OHS, 18 pull ups for time.

Beginner: “Josh” 21 OHS(pvc or bar), 21 pull ups, 15 OHS, 15 pull ups, 9 OHS, 9 pull ups for time.

LIFTING CLINIC THURSDAY 5:30-7PM

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=HI0dIQfpbDU]

Snatch, Power Snatch, Snatch Balance 5×1 @ 95%

Beginners: Snatch, Power Snatch, Snatch Balance 3×5

Athlete of the Week

Overhead Squat, Clean and Jerk 5×1@95%. Then 21-15-9 Push press (47/70), Pistols, Box jumps(24/30).

Overhead Squat, Clean and Jerk 3×5. Then 21-15-9 Push press (15/20), Pistols, Box jumps(20).

Rest

3 rounds for time of 90 yard shuttle bear crawl, 50 box jumps (24/20), 30 hand release push-ups, 50 backwards double unders

For those of you interested in competing in the CrossFit Open, either as an individual or as a potential team member, we will be haveing a meeting this Saturday between the two classes from 8-8:30. If you are unable to attend please stop in and talk with me outside of class hours. Competition season is right around the corner.

Max Deadlift and Bench Press. Then 3 Rounds for time of 15 KB swings (75/55), and 300 yard shuttle run

Beginner: 3×5 Deadlift and 3×5 Bench Press. Then 3 Rounds for time of 15 KB swings (55/35), and 300 yard shuttle run

For those of you interested in competing in the CrossFit Open, either as an individual or as a potential team member, we will be haveing a meeting this Saturday between the two classes from 8-8:30. If you are unable to attend please stop in and talk with me outside of class hours. Competition season is right around the corner.

Rest

HAPPY THANKSGIVING! SARAH AND I THANK EACH AND EVERY ONE OF YOU FOR YOUR BUSINESS AND FRIENDSHIP. WE ARE VERY THANKFUL TO HAVE ALL OF YOU AS PART OF OUR GYM.

For those of you interested in competing in the CrossFit Open, either as an individual or as a potential team member, we will be haveing a meeting this Saturday between the two classes from 8-8:30. If you are unable to attend please stop in and talk with me outside of class hours. Competition season is right around the corner.

Max Snatch, Back Squat, and Overhead Press

Beginner: Snatch Progressions,  Back Squat 3×5, and Overhead Press 3×5

[youtube=http://www.youtube.com/watch?v=LN-M7ryJiiU]

For those of you interested in competing in the CrossFit Open, either as an individual or as a potential team member, we will be haveing a meeting this Saturday between the two classes from 8-8:30. If you are unable to attend please stop in and talk with me outside of class hours. Competition season is right around the corner.

For time 10, 20, 30, 40 reps of row (calories), burpees, and anchored situps

Beginner: For time 10, 20, 30, 40 reps of row (calories), burpees, and anchored situps