Some fun ahead

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
 

Lift Up Luke 10/19/2013