Classes @ 10:15 a.m. & 11:15 a.m.

BBQ @ 12:30 p.m.!!!

(A) Sumo Deadlift Demo and Strength Training

Instruction on stance, grip, pulling, and movement technique using a barbell and light weight
In 15 minutes, find a 5RM Sumo Deadlift

(B) High Bar Back Squat Demo and Barbell Practice

Instruction on cleaning (bringing weight to shoulders), pressing (bringing weight overhead), then receiving weight on your back to set up for back squat
Instruction on stance, grip, and movement technique using a dowel, barbell, or barbell with light weight (bumper plates only)
On trainer's cue: 20 High Bar Back Squats w/ Barbell or Barbell plus light plates

(C) Russian Kettlebell Swing Demo and Practice

(D) Push-Up Demo and Practice

(E) Conditioning for Time:

4 Rounds of

CrossFit V16 BBQ this Sunday, November 17, 2013. 12:30-3:30 p.m. Bring your appetite. Bring some food to share. Bring your awesome self.