Finish’em Fridays

Announcements

Since this LSU Game is at 2:30pm this weekend versus Auburn, we will not be setting up the tailgating. Instead we will meet up and go check out some of the pre-game activities around the stadium. Everyone is invited.

This past Saturday was a great Saturday class followed up by a great Mobility seminar. We had over 40 athletes attend the class and 30 athletes stay after for the seminar. Thanks for participating and we will be doing that again soon.

This December our friends at CrossFit Mandeville are putting on a event that would be a fun event to get CFDS involved in with as many teams as possible. 2 person coed teams in the RX or scaled division on December 6th or Individual on December 5th. Find you a partner and let’s go have a good time with some team competition.

Looking to start a Olympic lifting class on Wednesday nights and a running club on Thursday nights. If you are interested in either let Brad know so he can get these groups set up.

CrossFit Denham Springs – CrossFit

Day 3 of the new lifting cycle is today. Let’s get in here and move the bar like we know how. If lifting is your weakness, today is the day to get better.

Saturday Partner WOD tomorrow 8:30am. Let’s bring it on like we have been with a big class.

1 Power Snatch + 2 low hang snatches (4 sets of 1 @65%)

The complex starts by completing 1 power snatch. After the power snatch, athletes will start in the hang, bringing the bar below the knee and complete a full snatch followed by one more rep just like that.

Sumo Deadlift (4 sets of 5 @80%)

Metcon (AMRAP – Reps)

5 Rds of 3 minutes of work followed by 1 minute of rest between each round.

Run 200m

15 Wall balls (20/14#)

*The remainder of the 3 minutes do as many reps of Burpee box jumps.

*Score is total amount of Burpee box jumps completed over the 5 Rds.

Scale the run if needed to allow you to get to Burpee box jumps.

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