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**DON’T FORGET ABOUT THE NEW CLASS TIME THIS SUNDAY (and every Sunday) AT 9AM!  OPEN GYM AT 10AM.**

THE OPEN!

A team has been created, “Diablo CrossFit Moxie”!  Make sure you register and join our team.  Also, we need as many people as possible to register as a judge.. this is good for you to do if you are competing as a way to really understand the standards and what is expected of you.  Join here.

Also, did you get a sticker yet!?  Make sure you grab yours : )

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WORKOUT OF THE DAY:
Dynamic Warmup & Mobility: Minute 0 – 20
Legs – Use a roller to work through your Quads and the top of your adductors
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 45
Front Squat 5×5 at 75% 1 Rep Max Front Squat (Session 2 of 4)

Start with an empty bar for a set of 5-8 Tempo Squats, counting to 3 into the hole, then drive out of the squat. Then start adding weight to the bar for warm up sets of 3 – 5 reps increasing 30 – 50 lbs per warm up set. Once you reach your 75% Complete all 5 sets at the same weight.

If you do not know your max, increase the weight to find a strong effort, then try to complete that weight for 2 sets.

Workout: Minute 46 – 60
3 Rounds of:
7 Dumbbell Hang Squat Cleans – 30/45
6 Dumbbell Walking Lunge – Same
5 Dumbbell Push Press – Same
250/300m Row

Score: Total time

 

FITNESS CLASS
Complete 5 rounds alternating every 2 minutes on the minute.
E2MOM A:
7 Dumbbell Hang Squat Cleans
6 Dumbbell Walking Lunge
5 Dumbbell Push Press
E2MOM B:
Row 250m-300m