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Long Steady Distance!

MONDAY, APRIL 17, 2017
IMG_8394.JPG

WOD

METCON

10K or 5k run

The 10k starts at the top of the hour, you must be here early and warmed up and ready to go at the top of the hour!

 

STRENGTH BIAS

SKILL/STRENGTH

 


ACCESSORY WORK:

 

METCON

 


RX+
SKILL/STRENGTH

  1. Power Sn + OHS
    60%/2+3
    65%/2+3
    70%/2+3
    (75%/2+3)2
  2. Sn Pull
    85%/5
    (90%/5)3
  3. BS
    60%/5
    65%/5
    70%/5
    (75%/5)3

METCON

4. Conditioning
27-21-15-9
PSn 75/55
Wallballs 20/14
Cal. Row

5. Stamina Conditioning
EMOMx5
4 Muscle-ups


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

 


NEWS & UPDATES

Screen Shot 2017-03-23 at 3.15.13 PMYOGA!

As most of you know, we offer Yoga on Saturday’s at 8am in the CF Kids area. Though we’ve been through some transition over the years, recently our very own Julie K has developed a nice little following. It’s a great class…and even when Ed walks through and yells …”yogi beetches”! LOL  

New update:  Julie K. has been chosen to attend the Yoga Teacher Training course at Yoga Village!    It’s a really big deal in the yoga community and a huge honor!  In Julie’s absence, once again “our very own” (we love “our very owns” 🙂 Tiffany W will be pinch hitting to teach some of the Saturday Yoga classes.

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
April 29
Sept 9
Nov 11

Julie K will be attending the 300 Hour Hatha Yoga Teacher Training at A Yoga Village. Check out the link to see what she’s doing.

Tiffany is currently the Yoga Instructor at Anima Interna, a massage, yoga and meditation studio.

 

AS PROMISED: LINKS TO REGISTER FOR JUMP N ROPE SEMINARS IN MAY:

Friday, May 12, 7:30pm – 9:30pm: https://www.regonline.com/builder/site/?eventid=1977204

Saturday, May 13, 10:30am – 12:30pm : https://www.regonline.com/builder/site/?eventid=1977222

Double Under Seminar Rebels 2017 pdf

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