Wednesday 1-2-13

Warm Up CrossFit Warm Up 3X15  SKILL Muscle Ups WOD 3 Rounds 7 Muscle Ups 21 Kettle Bell Swings (2/1.5 pood) After Bash Plate Push Races ———————————————————————— (Scaling options will be available from your coach in class) ———————————————————————— Mobility WOD Recovery(10min): Purpose – target IT bands and quads 2 min/leg roll IT bands on roller 2 min/leg roll quads on softball, bring leg through flexion and extension Prep(20 min): Purpose – target overhead and forearms Accumulate 3 min/ side on the following: http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html 2 min/arm per each exercise  http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill.html ———————————————————————— Endurance WOD              “WARM UP/SKILL – 7 min 2 minutes of Double Under practice 5 minutes strapless rowing focusing on technique MOBILITY – 10 min 2 min/leg on first two exercises, 1 min / foot on calf floss http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing.html 3 more minutes of strapless rowing focusing on technique WOD – 20 minute AMRAP 750m Row 50 Double Unders 21 KB Swings (1.5/1) AFTER BASH Foam rolling – hit IT bands, glutes, hams ————————————————————————  Travel WOD WOD – 20 minute AMRAP 800 M Run 50 Double Unders 21 KB Swings (1.5/1)...

2013 – A New Year, New Classes & Some Old!

With the New Year here, we wanted to make you guys aware of some of the schedule highlights that we have to offer here at Reebok CrossFit ONE. CrossFit Endurance Class: Is STILL ON! The class will be at the same times and same days! Our CrossFit Endurance coaches will be taking care of you! Olympic Lifting Class: Is STILL ON! The class will be coached by Spencer Hendel once per week and by another coach on the days he is not here! The class will be at the same time! Video Analysis Class: This class will be on Tuesdays at 2:00pm and it will be limited to 8 people per class. We will be taking video of your movement and then break it down there on the spot, we will be doing the Olympic lifts and higher skill gymnastics. This class will be coached by me, Austin Malleolo The 7:00am Class on Tuesday’s and Thursday are no longer in effect, due to low attendance. Starting the Week of January 15th, Denise Thomas will be coaching a woman’s only strength class from 7:30 – 8:30am on Tuesday’s and Thursday’s! On Ramp Starts on January 7th, with a 7:30MWF, 12:00MWF and a 4:45MWTH,  You can Sign up here!!! Click here Excited to see you all at the box! Happy New Year!...