Happy Birthday Kassadi Reece!!!

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

Just one more week to get in on the Feral Fitness Challenge. Weight & Measurements to be taken next weekend! Use the link for more information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – CrossFit

– Strength: Today you’ll have one barbell where you’ll add weight each set with the goal of building to a challenging set. These EMOM sets do not include your warm-up sets so you’ll likely 4-5 sets of prep before we start the clock. This will allow you to have a good plan before starting in terms of weight selection.

Warm-up

Warm-up (No Measure)

With an empty barbell:

3 Rounds of:

2 Muscle Snatch + 2 OHS + 2 Squat Snatch

1 Squat Clean + 1 Jerk

5 RDLs

10 X-Band Walks Left/Right

*Add light weight each set. Rest as needed between movements.

Strength

1): Squat Snatch (EMOM 6: 1-1-1-1-1-1-1)

*Add weight each round

2): Clean and Jerk (EMOM 6: 1-1-1-1-1-1)

*Add weight each round

3): Deadlift (EMOM 6: 3-3-3-3-3-3)

– Touch and Go reps

*Add weight each round