25 athletes took on Lift Up Luke on Saturday morning.  We had visitors from CrossFit Excel and around the valley.  In the end, sick we raised some money for a Autism awareness and we did a bunch of cleans, there jumped some rope and did a lot of pullups.  Boss.
We’ll do Lurong WOD 7 on Wednesday – it’s a little complicated, so you we ask that you review the WOD before hand, understand the level you want to go for, and hit it with a plan.  Level III has burpee muscle ups in it – these actually aren’t that bad.  At least you’re inside and it isn’t windy!
We have some competition stuff going this weekend – a few of us are heading up Roseville for the Gauntlet (a competition that takes an hour – cool) and Royal is heading to Wodtoberfest in San Jose.  It’s his first competition – good luck buddy!
Here’s the Strength plan for the week
Mon – Snatch
Tues – Back Squat
Wed – Lurong 7
Thurs – Clean and Jerk
Fri – Deadlift WOD
 

Workout of the Day
Strength/Skill
Snatch
Take 12 minutes to warm up to 80% of your 1RM.  If you were perfect last week, you may add 5-10#.  Once the warm up is complete, use the weight you built up to and do
5 Rounds, 1 Snatch every 90 seconds
Conditioning
AMRAP 7
3 Snatch 135/85
3 Toes to Bar
6 Snatch 135/85
6 Toes to Bar
9 Snatch 135/85
9 Toes to Bar
12 Snatch 135/85
12 Toes to Bar
How high can you go???