11/17/14 – Dry Needling on Tuesday

RANT

Another reminder that Mark Kane will be coming by the gym on Tuesday at 6:30pm to talk with us about dry needling and do some demonstrations.  He has helped many of our members with nagging pains and mobility issues so be sure to take advantage of this opportunity to learn about how Mark can help you!

CrossFit Performance

STRENGTH

Overhead Squat, 3×5.5.5, rest :30/3:00

METCON

10 RFT

10 Burpees

10 Box Jumps (24/20)

CrossFit Fundamentals

SKILL

Kipping Review 4×10, rest :30

Knees to Elbows Review, 3×8.8.8, rest :30/:90

METCON

20-18-16-14-12-10-8-6-4-2

Burpees

Knees to Elbows

-15 min cap-