• 11/27/2013

    Just a reminder there are no classes on Thursday. Have a happy Thanksgiving.
    No Yoga on Wednesday night either (biggest bar night of the year) or Amateur night if you ask me.
    So if you are going out be sure to drive safe. Friday we will have WODs @ 8am & 9am no Yoga on Friday.

    Here’s a great article on injuries in CrossFit as they relate to other sports:

    http://www.drinkyourcarbs.com/index.php/news/comments/crossfit_is_not_dangerous

    Warm-up
    Upper #1
    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks
    20 x Pass Thrus
    10 x Pushups
    5 x Burpees

    Mobility
    Shoulders  Lax ball &/ or Bands

    Strength
    Warm up to 75%
    5 @ 75%
    3 @ 85%
    1 or or more @ 95%
    Shoulder Press (5-3-1)

    WOD
    Run in heats of 4 every 3 minutes
    Metcon (Time)
    Buy In:  500m Sprint Row

    3 Rounds

    7 x KB RH push press/jerk 50/35
    7 x Hand to Hand KB Swings
    7 x KB LH push press/jerk

    Cash Out:  1 pass across monkey bars
    then bear crawl to the keyboard and enter time in wodify.  Can scale monkey bars with 14 ring rows if necessary

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