Friday 1-18-13

Warm Up Movement Prep  SKILL Clean and Jerk WOD “Gwen” For time and load 15-12-9 Unbroken Clean and Jerks Rest as needed between sets  After Bash AMRAP Thrusters in 90 seconds @95lbs ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: 500 m row at conversation pace, focusing on mechanics 5 min Double under practice 5 min mobility Skill: Double Unders WOD: 100 Double unders 50 Hand-Release push ups 40 KB Swings (1.5/1) 30 Air Squats 20 Box Jumps 10 Chest to bar pull ups After Bash: Mobility ———————————————————————————————————    Travel WOD Tabata Dumbbell Thrusters 55/35 then Tabata Sit-Ups...

Thursday 1-17-13

*Classes are back in the Box!!!!!         ——————————————————————————————————————— Warm Up Group Dynamic Warm Ups  SKILL Air Squat WOD 2 Rounds 50 Back Squats (Body Weight) 100 Air Squats  After Bash Recover ——————————————————– (Scaling options will be available from your coach in class)         ———————————————————————————————————————    Travel WOD 2 Rounds 50 Back Squats (use Dumbbells as heavy as  you can handle!) 100 Air...

CrossFit Endurance Update

For all our endurance guru’s out there – CLASS IS STILL ON AT 2 PM at the BASKETBALL COURT  Due to the 3 inches of snow covering the track, we will unfortunately no longer be able to meet outside. Instead, we will do a video analysis class of our running technique. I will break out the trusty iPad, watch you run, sit down and watch the video together, and then talk about how we can improve our technique and do some drills as well. See you...