Posts made in January 6th, 2013

Monday 1-7-13

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***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters)  Warm Up CrossFit Warm Up 3X15  SKILL Rope Climb WOD 3 Rounds: 3 Rope Climbs 9 Front Squats 15 Burpees After Bash Farmers Walks ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target hamstrings, overhead 4 min rolling thoracic spine 2 min/ leg rolling glutes/hams on softball on box Prep(20 min): Purpose – target forearms, mobilize squat 1 min/side 2x...

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