WED09SEP2015

Saturday
The CrossFit Torva (our 2nd location) Grand Opening is this Saturday at 11AM! There will be a Free workout for everyone and plenty of socializing after, everyone is invited! For those that can’t make it, we will have a 9AM class at CrossFit Wylie, but not a 10AM class.

YOGA
We will be starting a weekly Yoga class this week on Thursdays at 530AM & 600PM. For now there will still be CrossFit classes at those times, but that may change. We have a limited number of yoga mats but suggest you bring one if you can.
Rates:
– FREE for members with an Unlimited Membership
– $10/class for members with a 3 Day per Week Membership
(this way you get 3 days of CF + 1 day of yoga)
– $20/class for non-members
(open to the public)

WOD

Strength
Push Press: 4×5 to heavy 5 rep, then 2 sets of 5 @ -10% of 5 rep

Conditioning
For Time (20 min cap):
14 Deadlift (225/155)
14 TTB
12 DL
12 TTB
10 DL
10 TTB
…and so on to 2 & 2.

Scale to 50-60% of 1RM

Extra

Push Press from above first

BtN Split Jerk: 60/2, 70/2, 75/2, 80/2, 85/2*4 sets

Back Squat: 60/7, 70/5, 80/4, 85/3, 90/2, 80/5*2 sets, all sets must be non-stop, no pause at the top, rest as needed between

Mark a 5′ x 5′ box with cones/plates etc.
– 8 attempts to HS walk around box (switch directions each attempt)

12 rounds – Every :30 sec. – 10 sec. front tuck lever hold
http://gymnasticswod.com/content/tuck-front-lever

Conditioning

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