Tuesday 121120

From CrossFit.com
We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo.

I’m sure you all have noticed the canned food box by the gym entrance! We need each member to bring in about 3 pounds of canned goods to the gym (that’s only about 3 cans each!) If you don’t have time or just forget to bring it, please feel free to get a few dollars to your coach and we will go to Winco each Sunday and the day before the charity event and get that box filled up!!

The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Thanksgiving schedule
Wednesday: 10am, 12pm, 4:45pm
Thursday: 9am team workout
Friday: 9am HERO workout
Saturday-Sunday: regular schedule