The week ahead

“Nasty Girls” is this weeks Benchmark WOD – air squat, link hang cleans and muscle ups.  If you don’t have muscle ups we can sub with jumping/banded MU or burpee pullups.  I have never programmed this classic CrossFit test for a class, more about much less a whole gym.  I’m incredibly excited that we have the equipment and athletes to take “Nasty Girls” on. 
FGB at CrossFit Parabellum is Saturday.  It’s $20 to sign up.  This is an excellent event to sign up for if you’re even remotely interested in competing in CrossFit.  And we can invade some cool places in south county after – the Dust Bowl, Ranch Fresca (my favorite taco shop)…I’m sure there’s more cool places.  I liked the Red Steer too, but that place is shut down.
We have one team signed up for Caffeine and Kilos (with no one on the team yet).  It is 2 guys and 2 girls – we will hold tryouts.  The tryouts will take place August 24, and I may hold it later in the day to accommodate schedules.  If you are planning to tryout for the RX team, you will need to handle 315/205# deadlifts, as they will be part of the test.
We will start a 6 week deadlift progression this week.
Gloria held a plank FOR 12 MINUTES! WTF!?!?!?!?  This lady is incredible!  I was right there, and she was rock solid the entire time.
Workout of the Day
Conditioning
“Open 11.1”
AMRAP 10
30 Doubleunders
15 Snatch 75/45

Strength/Skill
Snatch
Work to your best lift in the time remaining in class