Tanya and Baylie are doing a great job of their Chest to Bar Pull-Ups during Open WOD 17.3!
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Happy Birthday Kerri!

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We are excited to announce that John P. and Traci are the 2017 Winter Nutrition Challenge winners! Both of them saw some great body composition and performance changes, as well as created new habits that will hopefully last a lifetime! Congratulations to both of you!
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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.

“Men for the sake of getting a living forget to live.”

~Margaret Fuller

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March 15, 2017

Thursday March 16, 2017

Tanya and Baylie are doing a great job of their Chest to Bar Pull-Ups during Open WOD 17.3! __ Happy Birthday Kerri! __ We are excited to announce that John P. and Traci are the 2017 Winter Nutrition Challenge winners! Both of them saw some great body composition and performance changes, as well as created new habits that will hopefully […]
March 14, 2017

Wednesday March 15, 2017

Some pictures are worth 1000 words! Bob is working through the snatches during Open WOD 17.3! __ Attention:We will be announcing the Nutrition Challenge winners this week! __ WOD “Bullseye” EMOMx16: Min 1 – 15 Sumo Deadlift High-Pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – Max Calorie Bike Min 4 – Rest __ Have you ever wondered […]
March 13, 2017

Tuesday March 14, 2017

Zach is working his way through the Snatches during Open WOD 17.3! __ WOD “Overload” 3 Rounds For Time: 80 Double-Unders 40 Calorie Row/Bike 20 Handstand Push-Ups “The years teach much which the days never know.” ~Ralph Waldo Emerson
March 12, 2017

Monday March 13, 2017

“Friday Night Lights” at CrossFit draper is the place to be! Thanks to everyone that came and participated! __ WOD “Hacksaw” AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (53/35#) 3 Goblet Squats (53/35#) 3 Burpees 🙂 6 Kettlebell Swings (53/35#) 6 Goblet Squats (53/35#) 6 Burpees 🙂 … and so on, until time expires. “It is not fair to ask […]