CrossFit Deep 80′s Themed Birthday Bash!

CFDE Birthday Bash
Saturday October 16th, 7:30pm

Live Band: ROmallIce
Food: Catered by MyFitFoods

We are turning a very special 1 year old! We will be celebrating at the gym Saturday night starting at 7:30. The party will be 80′s themed, so grab some neon, get your best flock of seagulls hairstyle, and come ready to party. Even though foods will be provided by MyFitFoods, please feel free to bring your favorite Paleo dish and some beer (not so paleo).

Holler and Howl

WOD

Back Squat
1 rep max

then

As many reps as possible:
1 min GHD Situps
1 min GHD Back Extensions
1 min GHD Situps
1 min GHD Back Extensions

Important Reminder!
Because of the CrossFit Olympic Weightlifting Cert being held at our gym this weekend, there will not be a Free Saturday Workout.

Tune Me Out

WOD

Jerk
6×2

then

As quickly as possible:
25 Wall ball shots
25 Kettle bell swings
25 Hand stand push ups
25 Dips

2010 World Championships in Olympic Weightlifting started this week. Bigger lifters will start tomorrow. The girls in this video weigh 105 pounds and are snatching between 185 – 210 pounds. Pretty incredible stuff.

Go Outside

WOD

Max rounds in 3 minutes of:
1 Power Clean + 3 Push Press (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.