7/1/15 – Running Workshop on Tuesday!

RANT

Reminder that on Tuesday, July 7th we will have our first Fundamentals of Running Workshop.  This workshop is for athletes of all experience levels.  It will go through proper running form, drills and ways to avoid common running injuries.  We will have this up on MindBody for you to sign up for closer to the date.  It will be a free class – so it does not count towards your monthly allotment!  We are going to cap the class, but if there is a lot of interest in it we will have it again soon!

CrossFit Performance

STRENGTH

4 minutes ME L-Hang

METCON

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

-12 min cap-

* x4 for Single Unders

CrossFit Fundamentals

SKILL

Thruster

METCON

EMOM x 14

Odd: 7 UB Thrusters (95/65)

Even: 10 KB Swings (53/35)

Strength Class

A. OHS @22×1, 4×6, rest :90

B. Snatch Balance, 5×3, rest 2:00 (light/moderate load)

C1. Weighted Dip @21×1, 5xAMRAP, rest :60

C2. GHDSU, 5×12, rest 2:00