Thursday, June 20, 2013

Warm Up
200m Run
Leg Swings x 10
3 Rounds
10 Shoulder Pass Throughs
10 Power Snatch (add weight each round)
10 OHS (add weight each round)
10 Push Ups
20 Rep Back Squat, add 5lbs total to last successful lift
Amrap 12min
Snatch x5 (115/75)
Bar Facing Burpee x10
*scale to Power Snatch then OHS if needed
Rx will be a Snatch-catching the bar at the bottom of a full squat.
After Party
L-Sit hold
3 min Cumulative


Ladies meet at the gym at 7:30 on Friday to carpool to Roost for dinner and drinks. Reservations are at 7:45 if you need to drive straight there. Guys, poker 7:30 at the gym. BYOB if the refrigerator beer isn’t fancy enough for you. Bring $30 for pizza. very expensive pizza. Sign Up at the front door whiteboard so we know how many to expect for guys and can change reservation if needed for ladies. 

Upstate Affiliate League try outs are SATURDAY at 12:15. You must either be present for the WODs or arrange with a coach another time that you will complete the workouts. This is how we will choose competitors. 

Please plan to attend the affiliate league competition and party even if you are not competing. The after party will double as the Firebreather party! We will have meat, please bring a side to share. We will also provide adult beverages. please plan to stay for the big party with the other affiliates.

SIGN UP NOW! Greenville Games

It’s getting sweaty! Please bring your own sweat towels. Free towel service is for shower towels, not sweat towels. We just can’t keep enough clean shower towels ready to go if we’re using them all for sweat towels. THANKS!