6/23/15 – Running Workshop Coming Soon!

RANT

On July 7th at 6:30pm we will have our first Running Workshop, ran by our very own Lee Hardee!  This one hour session will be focused on proper running technique, provide you with drills to improve your running and help you avoid common running injuries.  You’ll be able to sign up for this workshop in MIndBody closer to the date – just keep it on your radar!

Also remember to talk up our Boot Camp to your friends!  It meets every Monday, Wednesday and Thursday at 6pm and Saturdays at 10am.  Please let us know if you have any questions about it!

CrossFit Performance

STRENGTH

A. 12 minutes to find a heavy 1 rep thruster

METCON

With a 10 minute running clock…

30 Thrusters @45% of A

30 Thrusters @65% of A

AMRAP Thrusters @85% of A

CrossFit Fundamentals

SKILL

Row Technique, 3x500m

METCON

3 min AMRAP

500m Row

AMRAP DB Thrusters (35/25)

– rest 3:00- x4

Strength Class

A. Strict Press, 4×4.4.4, rest :30/as needed

B. Iron Scap

C1. Barbell Rollout, 3×10, rest :30

C2. GHD Plank Hold, 3xME, rest 1:00