**No 5pm open gym and 6:30pm classes tonight due to the smoke!

The air quality index lists the PMI as Hazardous.

To stay healthy: use a netti pout or other sinus rinse device to flush the harmful irritants out of your system. Limit prolonged exposure to the smoke.

Sweat Sessions at CrossFit Roseville November 2018

Dynamic Group Warm-Up
Quad Roll + Adductor Roll
Couch Stretch (1 min/side)
Pigeon (2 min/side)
1 Round: Side-Butt

3 Rounds, build each round:
5 Deadlift
5 Bench press
5 Power Clean

Workout of the Day for Thursday, November 15th, 2018:
Linda, aka “3 Bars Of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

“After Party”
4 Rounds*:
10 Hollow Rocks
10 V-Up
10 Tuck-Ups
10 Sec. Hollow Hold
* Rest as Needed Between Rounds