Today's Workout: 091712


Alexa Bisceglia, Contender, Catalyst Game s 2030.
Deadlift 3-3-3-3-3

Complete 5 rounds for time:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Weighted Pull Ups 25 lbs

Why Bear Crawls? After the explosive knee extension from the Thrusters, your hip flexion may be slightly impaired. The thing you'll want to do least is lift your feet up and draw your knees toward your chin. Ergo, bear crawls.
Green Army (our competitive CrossFit group) starts training tonight! Gym members: show up and go up! Non-members: bring a VOID cheque! You'll need an Open membership as well as the Green Army team membership.
Back to our regularly-scheduled programming! For those not keeping track, we typically follow a 5-3-1 model of lifting: heavy lower on Monday,  heavy upper on Tuesday, speed (OLY lifts, jumps) on Thursday, and skill on Friday. Wednesday is typically reserved for longer METCON (though we do conditioning work EVERY day) and Saturday is reserved for fun. Don't care? No problem. Leave the driving to us!
The Catalyst Games 2012 Best Picture Contest is live on the Catalyst Games site! Jump over and choose your top 3 favourites!

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