Tuesday

Custom Fit Meals order reminder! You must get your order in by midnight (Tue)

If you are a brand new customer you can use code UNRIVALED for 20% off! 

These are great paleo meals that are delivered right to CFU so you can pick them up after you WOD!

1/2 your meals will be there for you to pick up on Monday, and the rest on Thursday---very convenient and no excuses to not eat healthy to support the machine you are trying to build at CrossFit!

Weighted Pull Ups:

2 sets of 5

2 sets of 3

No weight, Strict Pull Ups:

2 sets of max reps 

*If you do not have your pull ups down yet, you will be doing supine ring rows, feet on the box if you can! You can do strict pull ups if you can do them with the thin purple band OR partner assisted pull ups. 

WOD

8 Rounds: (this is tabata but you will be switching exercises every 20 seconds)

20 seconds of T2B

10 seconds of REST

20 seconds of Box Jumps 24/20

10 seconds of REST

20 seconds of KB Swings 

10 seconds of REST 

20 seconds of Double Unders 

10 seconds of REST 

*score is total reps for entire WOD

5:30 Competitor's Class 

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65

2.  EMOMx15
First 5 minutes:  4 Power Snatches - No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'.