Thursday, January 9, 2014

Prove your fitness

Today's Article: Loosen Up! Say NO to Tight Ankles

A.) Deadlift (10-10-10-8-6)
Rest 2-3 minutes between sets.

50% x 10
60% x 10
65% x 10
75% x 8
80% x 6

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.) MetCon: Three rounds for time of:

75 Double Unders
50 Air Squats
25 Cals on Rower 

C.) Three Giant sets, not for time, of:

Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Med Ball Slams x 20
Rest 45 seconds
*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

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