Not A Movement Waster

Not super awesome camera work here, but you get the gist of a really nice back squatter.  Notice the tempo and timing of her rebound out of the bottom, no wasted movement there, solid positions all the way.  Nice job Kelly!

Workout:

3 x 4 Back Squat

2 minute AMRAP:
1 Legless Rope Climb
5 Box Jump (30/24in)
1 minute rest
2 minute AMRAP:
2 Rope Climbs
10 Box Jumps
1 minute rest
5 minute clock:
1K Row for time
1 minute rest
2 minute AMRAP:
1 Legless Rope Climb
5 Box Jump (30/24in)
1 minute rest
2 minute AMRAP:
2 Rope Climbs
10 Box Jumps

Thank You

What a great day we had Saturday at the Turkey Throwdown with CF Ready!  We couldn't have asked for a better day.  Thank you volunteers, participants, spectators, Daniel and Annie, Taco guys and whoever brought all the beer.  Definitely another one coming beginning of 2015, before the start of The Open, so keep your eyes and ears out!
Here are a few shots from this weekends action.

Thanksgiving Schedule:
Classes at 8 and 9:30am ONLY

Workout:

9 x 2 Snatch
*First 6 sets are EMOM
*Last three sets are every 90 seconds.

Blackalicious

Workout:

25 minutes - As many rounds as possible - mandatory 1 minute rest between rounds -
Each round consists of three different movements with 30 reps of the first, 15 reps of the second, and 5 reps of the third. They can choose from the following six movements: Wall balls (14/20), power cleans (93/135), KBSs (35/53), double unders, row (calories), and box jumps (20"/24"). For the first movement (30 reps) of each round the athlete must choose a movement that has not been used for a previous round. After 6 rounds, and all movements have been used for 30 reps, they can reuse a previous movement for 30 reps. They can repeat movements for the 15 and 5 rep sets however they like. The score is total reps completed (50/round)

Weightless

Leanna, in a moment of weightlessness.

Workout:

5 Rounds -  Each round is 5 minutes - Running clock
Round 1: 800 meter run for time
Round 2: 200 meter run buy-in, AMRAP: 1 Rope Climb & 10 Jumping Lunges
Round 3: 400 meter run buy-in, AMRAP: 1 Rope Climb 15 Sit Ups
Round 4: 400 meter run buy-in, AMRAP: 10 Jumping Lunges & 15 Sit Ups
Round 5: 200 meter run buy-in, AMRAP: 1 Rope Climb, 10 Jumping Lunges and 15 Sit Ups