***No 5:30pm class on Friday***

We will be heading up the hill to CrossFit Sonora to complete 16.2. If you are joining us, visit this site we are meeting at the gym at 5:30pm and going up together.  There is a kids area if you are bringing yours.

If you cannot make it, information pills we will also be doing the Open WOD on Friday, visit this Saturday at 9 and Sunday between 1pm-3pm. If you need to make arrangements to complete it another time, please call Alison directly at 209-345-4380. Open WOD’s cannot be done during class time and special arrangements can be made with advance notice. Remember that the score must be entered by 5pm Pacific time, no excuses.

16.2 is right around the corner…what are you hoping for?

Workout of the Day

Strength/Skill

No Hook, No Foot Snatch

Take 15 minutes to build to a heavy single of the Snatch.  Do not use a hook grip and begin with your feet in the landing position.

For 5 minutes, if the lifts feel good, take a lift or 2 normal – meaning using hook and feet.

Conditioning

Alternating Tabata

8 Rounds for Reps

Snatch 135/95 for 20 seconds

Rest/Transition for 10 seconds

Wallball Shot 20/14 for 20 seconds

Rest/Transiton for 10