Upcoming events - both on 18 June (Next Saturday!)
One of our fellow Elite Fitness League - EFL (nee CrossFit League - XFL) competing boxes, CrossFit 816, is hosting "Jackie for Joplin." Held at their box just outside Liberty, Missouri (about 45 minutes from Fort Leavenworth), it will be a fundraising WOD to support the relief efforts of the 3/4 mile wide, 12 mile long swath of destruction in Joplin, Missouri. The registration fee is a $35 donation. (It would also be a great opportunity to put some names to faces against whom we've competed.) It kicks off at 0800 and goes as long as it needs to.
Here's the link: http://www.crossfit816.com/page/index.php?menu=jackie&page=jackie_joplin
For a refresher, "Jackie" is: Row 1000m 50 Thrusters (45# - yep, just the bar) 30 Pullups
Also, Coach Whitney Rodden (Strength and Condition Coach at Mid-American Nazarene University in Olathe, KS - a suburb of Kansas City) and Coach Anna Martin will be running TWO Oly Lifting Seminars at MNU. Beginner's Class (for those who have limited to no experience with the Clean & Jerk, Snatch, and their progressions) - 0900-1100, $30.
Advanced Class (for those who have some experience and want world-class critiquing and coaching on their technique) - 1130-1300, $25. Coach Rodden is a USA Weightlifting (USAW) certified coach; either class would be well worth the cost.
Shoot Dave Hudson an email at palerower@gmail.com if you want to do either of the Oly Lifting Seminars.
Open Gym
Three rounds for time of:
Row 200 meters
15 T2B
Run 400 meters
Then ................................ Jump as High as you can on the velcro boxes
0530 Class
Thruster ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)
Then....
21-15- 9
Box Jumps
Walking lunges
Open Gym
Three rounds for time of:
Row 200 meters
15 T2B
Run 400 meters
Then ................................ Jump as High as you can on the velcro boxes
0530 Class
Thruster ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)
Then....
21-15- 9
Box Jumps
Walking lunges