Speed development and running technique workshop with Tiffeny Parker is this Saturday November 18th at 10am. 25$ for members, 35$ for non members, registerer online at the link below:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=J910&eventid=278
The Rogue Liftoff at Pyro is Saturday Dec 2nd and Sunday Dec 3rd. Sign up online at www.crossfitgames.com. If you’re not sure what it is, please ask, this is going to be a lot of fun.
Strength
12min EMOM alt min
Farmers carry 25ft 310/210
Dumbbells/Kettlebells overhead walking lunges 50/35
METCON
For time:
21-15-9-9-15-21
Sumo deadlift high pulls 95/65
Burpees over the bar
Weightlifting
Snatch
3-3-3-3-3
Snatch pulls @110% of 1RM
1-1-1-1-1
Front squats
3-3-3-3-3
Acc work
Hip extension
15-15-15
