Happy Birthday Chayden!

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WOD

Option 1:
“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Big doesn’t necessarily mean better. Sunflowers aren’t better than violets.”

~Edna Ferber

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March 8, 2017
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Thursday March 9, 2017

Happy Birthday Chayden! __ WOD Option 1: “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with […]
March 7, 2017
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Wednesday March 8, 2017

John during the lunges of 17.2! __ WOD AMRAP 6: 42 Double-unders 30 Wallballs (20/14#) 18 Toes-to-Bar Rest 5:00 AMRAP 6: 21 Double-unders 15 Wallballs (20/14#) 9 Toes-to-Bar There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double unders and toes to bar in todays workout, require the […]
March 6, 2017
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Tuesday March 7, 2017

Kelli, Leonor, and Katie working through the Toes to Bar during 17.2! __ WOD “Press Room” 5 RM Strict Press 3 RM Push Press 1 RM Push Jerk Then, AMRAP 8: 25 Calorie Bike 50 Sit-ups The press is the oldest barbell exercise in the gym and is often less appreciated than its close relative, the bench press. Picking a […]
March 5, 2017
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Monday March 6, 2017

The 17.2 “Friday Night Lights” crew! __ Reminder: Don’t forget to submit your Open 17.2 score by 5:00pm tonight! __ WOD “Cindy” Compare to 12/4/16 Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats __ We are so excited to announce that Heather brought her and Carson’s beautiful little boy, Jonah Carson […]