Wednesday, May 23

HEY LADIES! YOU’RE INVITED TO A NIGHT OF PAMPERING AND FUN! THERE WILL BE A PALEO POTLUCK, FACIALS, MAKEOVERS, AND RAFFLES!

WHEN: SATURDAY MAY 26th 7pm-10pm
WHERE: 3961 SHIELDS AVE. (CANYON VIEW NEIGHBORHOOD COMMUNITY CENTER PAVILION) 

Hosted by Sarah Downey
sarahjriehl@gmail.com
314-570-8303 CELL 

YOU ARE WELCOME TO BRING GIRLFRIENDS WITH YOU WHETHER THEY ARE CROSSFITTERS OR NOT! EVERYONE DESERVES ARE GIRL’S NIGHT! 

Lift:

Lift: Deadlift
Beginner: 5 (go up 5-10 pounds from last week)
Advanced: 5x75%, 3x85%, 1+x95%

WOD:

Level 2

"CrossFit Disco"
10-9-8-7-6-5-4-3-2-1
Power cleans 75% of bodyweight
Pull ups

Level 1

"CrossFit Disco"
10-9-8-7-6-5-4-3-2-1
Power cleans 50% of bodyweight
Pull ups

Upper Body Injury Modification

10-9-8-7-6-5-4-3-2-1
One arm dumbbell cleans or back extensions holding a medicine ball
1 arm dumbbell snatches or GHD situps holding a medicine ball to your chest

Lower body Injury Modification

10-9-8-7-6-5-4-3-2-1
Power Cleans or muscle cleans
Pull ups