BIG THANK YOU to Mel, Tia Jeffrica and Mr. James for taking time out of their Sunday to make

the kids room look amazing….We sure do appreciate all of your hard work…..Parents lets keep the

room looking amazing.!

Saturday Clinic —Coach Kari  will lead a discussion on how to PACE a Wod….Body awareness and we will go over some drills on how to keep your body “tight ”  for the best results in your lifts…  We will also review the snatch…. Come ready with any questions or concerns.   This is a huge part of becoming an efficient CrossFitter…and will set you  up for success next week on the OPEN wods…..


1 shoulder press  + 1 Push Press + 1 Split Jerk…   Work foot positioning…..8 x 2


40 – 30 – 20 – 10

Kettlebell Snatch

Kettlebell Lunge..(R-1/L-2) alternate

Kettlebell sit ups

Kettlebell push up