arlieArlie C.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 21-15-9 reps not for time of light kettlebell swings and goblet squats

2. Warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. "Phil Lynott" In teams of three, 10-9-8-7-6-5-4-3-2-1 reps for time of Back squat Power clean Double-unders x 4

Teams rotate when all athletes have completed work at her/his station.

Competitors: back squats @ 225/155lbs, power cleans @ 155/108lbs CrossFitters: back squats @ 185/120lbs, power cleans @ 135/95lbs Novices: Six rounds not for time of 5 back squats, 3 power cleans, 90 sec double-under practice. Rest 30-60 seconds between sets.

Have fun!

REMINDERS! Noho gym is closed on Friday. Normal class schedule in Hadley. January Birthdays/PVCF 6th Anniversary Party tonight @ The Deuce! 9pm! See you there!