Friday, October 17, 2014

Power Cleans and a tough 3 Rounder for Friday!

ANNOUNCEMENTS Amplify Appreciation Month: During the month of October, every Monday will be Amplify T-shirt day and AmpFam Shoutout day!

TOMORROW, Saturday October 18: "Friends & Family Day."  Invite someone that could be interested in CrossFit to join in the morning classes!
Thursday, October 23: Lululemon CrossFit workout.  Scott will be leading an in-store workout downtown Naperville.  If you aren't going to Amp classes that night, come support Amplify at 7pm.  Two Brothers Brewery and Lou Malnati's will be on site!

Saturday October 25! Amplify Halloween!  Costumes optional during the WOD.  Mullen's party at night.

FRIDAY Strength Power Clean [wmv][mov] Take 15 minutes to find a heavy 1rep Power Clean. Build as you go.

Conditioning 3 Rounds For Time: • 30 Second L-Sit Hold • 20 Pull-ups • 10 Thrusters (#135/95)

L-Sit Progressions