Happy Friday everyone! Thank you all for a wonderful first week. Hope you are looking forward to the weekend. Just a reminder, we do have a class this Saturday at 9 am. For those of you who do not know, Saturday classes are a lot of fun. They are typically more casual and tend to be partner or group type work outs. We would love to see everyone here!

Friday’s at CrossFit Lena are going to be more focused on olympic lifting. We will do EMOM’s of a particular lift, which allows for you to really get a better understanding and become more proficient at the movements used in numerous CrossFit workouts. We encourage everyone to try and attend these Friday classes. Even though you may not want to become a professional weight lifter, throughly understanding these movements will help you in class and in every day life.

SWOD: Power Snatch Technique

WOD: 12 Minute EMOM

Even Minute 3 Power Snatches

Odd Minute 30 Second Hollow Body Hold

**If technique looks good, progressively add weight every 4 minutes**