Russian KB rush hour at Wednesday’s 5 p.m. class

Here’s the workout for Thursday, August 30, 2012:

A. Make up skill / strength

We’ve been seeing some sick PRs on the front squat and push press. Even if you’ve missed days, take time today to find your one-rep max or estimated one-rep max. You have the first 25 minutes of class to check in with your coach and complete skill / strength work. Group stretch starts at the half hour mark.

B. Metcon

For time:

800 meters

15 dumbbell man-makers (35/20) (row right; push up; row left; push up; squat clean; thruster)

800 meters

Then…

Yoga for CrossFitters at CFUM

Ann’s restorative yoga class starts at 9 a.m. The popular, one-hour session will restart your body after another workout week. Bring a towel or mat, find your focus and rest assured that yoga is exactly what your muscles and mind need.

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HANA RELAY MEETING: Mandatory meeting for all three Hana Relay teams at 6 p.m. tonight (Thursday). We will discuss driving, allocation of legs and post-race plans. If you cannot make it, you must contact your team captain, either Sheila (women’s masters), Frank (men’s open) or Kehau (women’s open).