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Friday 08.11.17

10
Aug

Friday 08.11.17

Why we do CrossFit . The first and most obvious is the physical result. High intensity exercise yields results that differ in kind from moderate-intensity efforts, not just in degree. In a peer-reviewed study in which one group exercised at moderate intensity for 45 minutes on a stationary bike and the other group did high-intensity intervals for 20 minutes and burned the same number of calories, the high-intensity group lost nine times the fat. Human growth hormone (HGH) and other compounds cascade into the blood of people who sprint as though a monster is chasing them and lift heavy objects as if earthquake survivors are trapped underneath. These hormones signal the body to burn fat and build muscle. The grim trudge-to-nowhere on a cardio machine, or miles of brisk walking, does not unlock this chemical cascade.-

Jun 17, 2014 – Times

No Classes this Saturday. We will be outdoors. Click here for more info.

Prep Work
3 min Row
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
10 Min EMOM
Odd Min-10 Heavy goblet squats
Even Min- 10 Heavy KB Stiff legged Deadlifts

Rest 5 min

B.
9Min Clock
4 Rounds of
10 Toes to bar
20 Weighted step ups 24/20″ & 35lb/25lb
After finishing the last step up Max Muscle ups in remaining time
or Chest to bar Pull up

C.
2X1 Pretzel stretch
2X1 min Prayer stretch
1X1 Table top stretch

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