10/20/2015 Best Wishes Coach Allison!


For those of you who may not already know, Coach Ally will no longer be with us at CrossFit Sonora.  She has decided to further her CrossFit career by focusing more on her current position with CF Headquarters and a couple of other special projects.  For the last 3 years she has been a skilled and knowledgeable coach and fitness inspiration to so many!  We appreciate her dedication and passion for the sport of fitness and everything she has accomplished in her time here at CFS.  We wish her the best of luck in her future endeavors.  There is no doubt her absence will be felt by many, but we are certain she will have great success!!


Snatch Balance


“The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.


EMOTM for 15 minutes

even minutes: power cleans

**MEN if 75% of 1 RM is greater than 160# perform 3 reps, if less than 160# perform 5 reps

**WOMEN if 75% of 1 RM is greater than 125# perform 3 reps, if less than 125# perform 5 reps

odd minutes: 8 burpee box jumps



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