Tuesday 11/14

We will miss Pete for the next few months. He sustained a knee injury surfing. Get well soon buddy!

We will miss Pete for the next few months. He sustained a knee injury surfing. Get well soon buddy!

A.Every 2 minutes for 12 minutes:

   Power Snatch + OH Squat + Snatch 

B. 5 Rounds:

   20 Wall Balls (20/14)

   10 Toes to Bar

    5 Snatches (145/95)

 

Some quick notes about the CrossFit Total last week

-really, really impressive numbers being thrown up. It's great to see members continue to make huge progress, even though many of you have been with us for over 2 years

-it's not easy to make huge gains in the press. Especially when coach programs lots of push presses the day before (whoops). However, the handstand work we have been doing will definitely pay off long term in the press

-the work we've been doing with the deadlifts and RDL's is definitely paying off. I told a class the other day, no one likes doing RDL's. They are not fun or sexy but they pay off big time in the strength department

-we will revisit the total in about 6 months. We will continue to hammer away with strength movements as usual. However, if you are a 4-day a-weeker and want to get on a strength program email or come talk to me