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Wednesday 01.18.19


Wednesday 01.18.19

Eat your calories don’t drink them.

Thursday , January 19, 2017 come join us for your first yoga class. Teliah Gienger from Renu will be teaching this class.

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility.

Saturday, January 21, 2017. We will be having our in house competition, fun will start at 9 and should be done by 1.  Cost is $20. Please sign up at the gym with one of your coaches. If you are doing our nutrition program, your fee for the nutation program covers this already, but still put your name on the white board.

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.


Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

6 Min EMOM
Power clean+Push jerk (Touch n go is the goal)
4 Reps each min, add weight if you want.

10 Toes to bar/ Situps
10 OVHD Walking lunges 45/35lb plate

2 Min MAX Burpees onto a plate

Mobility of your choice. 5:00+ minimum

Cool Down
Post result

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