2011

Skill Practice: Clean & Jerk For total load: Perform 2 C&J every minute for 20:00 Saturday we had a two hour gymnastics session at Desert Devils with Beth Higginbotham. 

8:00a Competitors Workout 11:00-Noon Movement and Mobility class with Panda. ($10) Noon-3:00 Olympic Lifting / Open Gym 3:30-5:30 Gymnastics at Desert Devils ($20)

“Ledesma” AMRAP 20:00 5 Parallette handstand push-ups 10 Toes through rings 15 Medicine ball cleans 20lbs Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by

No Morning Hours 4:00-8:00p Olympic Lifting / Open Gym

Wednesday 6am Challenge AMRAP 7:00 7 Box Jump 30/24 7 KBS 70/44 7 Pull-ups Who will take the title this week?  Gayle Shalloo, Brian Kunitzer, Dan Feavel, Doug Carter or perhaps a Dark Horse! Winner will hold the 6am Challenge belt for the next week.

For time in teams of 3: 5k Run 5k Row Only 2 people can work at the same time. (1 rower/1 runner). [youtube]q1Lu6fhUzoo[/youtube]

CrossFit Total Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 (you have 3 attempts to find a max)

9:00a Competitors Workout 12:00-3:00p Olympic Lifting / Open Gym 3:00p Beginning Gymnastics Class with Beth Higginbotham ($20) 4:00p Intermediate Gymnastics Class with Beth Higginbotham ($20) 6:00p Four Peaks Brewery

Skill Practice: Clean & Jerk AMRAP 1:00 Toes Through Rings Annie For time: 50-40-30-20-10 Double Under Sit-up

AMRAP 1:00 Pull-up 3 rounds for time: 10 Deadlift 275/185 50 Double Unders Gayle Shalloo of CrossFit Full Strength will be at our 6:00am class. Free beer this Saturday at Four Peakes Brewery for anyone who beats her in the WOD.