Friday 17 August, 2012

By 08/16/2012 wod

Everyone did an excellent job this week!  Lawrence got back from the CrossFit Gymnastics seminar and we got to work on a new skill: Hollow Holds!  Remember to take these things (basic gymnastics movements) home with you and practice, practice, practice.  These simple movements can return big dividends if we spend some of our time outside of the gym working on them.  You can also come in before class and stay late to do a little extra work if you would like.

Keep an eye out in your e-mail box for some info on the Whole Life Challenge and a big informational post tomorrow on what to expect from the challenge.  We encourage everyone to sign up for this!  These challenges are an excellent tool to push yourself the extra mile and really dig deep into the factors that affect your performance inside and outside the gym.

Keep up the hard work and EMBRACE THE BARBELL!

WOD

If you’ve been here for 8+ weeks and haven’t retested:

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

Otherwise:

Helen

3 rounds for time

400 meter run
21 Kettlebell Swing 53/35lbs
Pull-ups 12 reps

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