Friday

For those who have yet to complete the crossfit total and 1/2 Cindy, email me and we can figure out a time when you can stop in and do it.  I will be announcing the date for the finals this weekend.  Also, It will be a lot easier for all of you to begin tracking your workouts in a log because now you know your one rep max and some of the training to come will be done at a percentage of that one rep max.  A log will take the guess work out of training and allow you to focus more on lifting than trying to think how much weight to lift.  I would like to congratulate everyone on Wednesday night as well it was a fun evening and it was nice to see a lot of people get some pr's!  Enough with that lets get back to business.  

Today we are going to work on our overhead squats.  This lift always causes trouble with a lot of us in crossfit.  It is a difficult lift to learn.  But if it was easy everybody would be doing it.  So after the warm-up today everyone will work slowly on building up the over head squats.  Lets get the form down first then add some weight a little later.

Metcon
For time
15-12-9-6-3
Overhead Squats
Hang Power Cleans
Box Jumps
(All OHS weights must be cleared by a coach first)