WOD:

Work up to your one rep max of OVERHEAD SQUAT

Then…

“Elizabeth”

21-15-9

Squat Clean (135/95 lbs)

Ring Dips

It is time to start CLEANIN’!  Up to this point, we haven’t gone over the ONLY efficient way to get weight from the floor into the racked position…A CLEAN.  After your overhead squats, we will spend a lot of time on skill work for the clean.

Reminders:

• This Saturday, 9/5, is the group challenge at CrossFit Milford at 9am.  Everyone should try to make it.  If you can’t make the [small] hike to Milford, our gym will still be open for the 9am class with Kelly.
• The New Haven Road Race is on Monday.  Sign up to run the 20K or run/walk the 5K.  Challenge yourself!  Afterward there will be a little fiesta at Eric O’Brien’s, a CrossFitter from Milford who lives in New Haven.  He has invited the SCF Crew!  I will let you cheat (little beer, little bread…you ran for it!) if you come.  We will meet before the race on the Church steps right where the race begins (near the porto-potties).  We will re-congregate there after the race to go to Eric’s house.
• The “Run-A-Muck” 5 K in 40 minutes outside of NYC on October 3rd.  It is a mud race, where you go through obstacles and jump in a giant mud pit at the end.  You can do it in teams or single.  I AM DEF.IN! The registration deadline is next week.  Let me know if you are interested.  You can even do it in COSTUME!  GOOGLE IT!  
• September 26th is the annual CrossFit “Fight Gone Bad” competition WORLDWIDE.  The CT one is held at CrossFit Performance in Fairfield.  It is a charity event.  DP and I are WITHOUT A DOUBT doing it.  Go to www.crossfitperformance.com and view today’s blog for details, then let me know if you are interested.