CrossFit Nittany

Reminder that the class times on Monday are 12p, 2p, 4:30 and 5:30p. Labor Day Conditioning -

as a 4 person team complete:

100 burpees together

then for time and number of reps complete:

4 x 800m and while 1 person is running the other 3 will complete:

wall balls

sandbag step ups

kettlebell swings

pushups

*there will be 2 scores per team with the winner getting 100 points, 2nd place 90 points, etc. for the fastest time and for the highest number of reps. The total of the two scores will determine the winners… who will get sweet stuff to go home with.

Alright, the first group of athletes to get through this little exercise is going tomorrow… I suspect everyone knows where they will end up based on their skill set and I’m pretty sure this isn’t going to be one you want to repeat.

12 min AMRAP:

150 wallballs

90 double-unders

30 muscle ups for time

…go ahead and rinse and repeat if you are a M.F.ing badass!!!!

So as you have seen in the upcoming events we will be having our first PR Challenge Friday evening from 6:30pm – 8:00pm.  You will see more development surrounding the leader’s board and additional workout tracking resources over the next two months at the gym so keep an eye out for it when you are here.  But for now, this Friday evening, if you decide to bypass your usual workout time and elect to attend this free event we will be all warm-up and loosen up a bit and then pull some skills, WOD’s, exercises, etc. out of the hopper and see where every one stacks up and where we have progressed the most!  This will evolve to having prizes incorporated and all sorts of awesomeness attached to it so come check out our first one if your schedule permits!  Bring a friend or 5 to come support you and hang out afterwards at Otto’s!

Thursday – 6:30pm Mobility Class and all others as follows

20 minutes -

8 100meter row sprints – rest 2 minutes between

20 minute -5 x 5 x 5 complexes

Kettlebell skills work (Reverse Lunge & Swing variations, one arm swings, Cleans & Snatches)

Hang Squat Snatch 1-1-1-1-1-1-1

WOD:  games open qualifier 1.1

10 minute AMRAP:  30 double unders, 15 power snatches (75#,50#)

Hopefully, everyone had a great weekend and enjoyed a rest day or two and got out to “play” on their own the other day.  I had a great time brushing up on my olympic lifting form over the weekend with some tips from a coach of 20+ years, Mark Canella, and a national team member, Mike Cerbus.  It was a great certification and I look forward to passing the info along to you guys.

Monday WOD:

Strength – 1 arm ring row/reach 3 x 6-8

1/2 “Mary” (10 minutes): 5 HSPU, 15 pullups,

3 Tabata protocols with 2 minute rest between sessions:

swings, bottom to bottom squats, tuck ups