8/5/15 – Physical Therapy Assessment


Have a recurring pain or tweak that you haven’t gone to anyone about yet because of cost or because you just haven’t take the time to go see someone about it?  Tomorrow through Sunday Julie Brauer, Doctor of Physical Therapy, will be around to help you out!  Sign up sheets are on the front desk for a 45 minute to an hour long session.  The sessions will be an assessment and then some advice on how to proceed or exercises to help you get better depending on the issue.  This will all be done at the gym, so no excuses about it being inconvenient!  And just $30 a session – so take the time to take care of yourselves!  Several different time slots throughout Wednesday to Sunday are available, so sign up on the sheets on the front desk!  Let’s take advantage of having Julie here!

CrossFit Performance


A. Ring Dip @22×1, 3×5.5, rest :30/3:00


B. Banded Ring Dip @3231, 3xAMRAP, rest 2:00


C. Jumping Ring Dip, 3×10-12, rest 2:00, (2 sec hold at top in hollow body position)


7 min AMRAP

10 DB Front Squats (45/25)

7 Box Jumps (30/24)

CrossFit Fundamentals


Kipping –> Knees to Elbows –> Kipping Pullups


4 Rounds for Time

12 Knees to Elbows

15 KB Swings (53/35)

18 Plyo Lunges (total)

Strength Class

A. High Hang Snatch + Low Hang Snatch, 60% of 1RM, +5% x5

B. 5x 3 Hang Muscle Snatch + 5 OHS, increasing load

C1. Weighted Pushups, 4×8 @41×1

C2. High Jumps or Squatting Box Jumps, 4×5