Announcements All athletes who have been doing CrossFit for at least a year or who have a good understanding of most RX movements are highly encouraged to participate in the CrossFit Open Competition with your coaches and fellow athletes. Register and have some fun! games.crossfit/ Earn cash for losing weight. If you did the bod pod, please bring in $25 to put into a pot. Whoever has the best results after 90 days will win the pot of cash. Please continue to reserve and or cancel your classes as soon as possible! You cannot out exercise nutrition so keep eating clean! Main - CrossFit View Public Whiteboard: bit.ly/1dLeRWB Warm-up (No Measure) 4 min T-spine mobility 8 min 10 squats 10 OH squats, pvc/bar 5 pass through 10 rocking chairs Overhead Squat (5R EMOM 5M) Focus on form, technique and depth. Lighter and lower is better than heavier and higher! Use any weight. Metcon (Time) 25 min TC 21-18-15-12-9-6-3 Back extensions Abmat sit-ups OH squats, 135/95 *shoulder mobility
Posted on: Mon, 20 Jan 2014 03:05:10 +0000
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