LeanX{10/23/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run coach led down & back Metcon Metcon (No Measure) Five sets of:…
Thursday WOD{10/23/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X 10 Band Pull-Aparts Weightlifting Snatch (Find a Heavy Single) Metcon Nancy…
Competition {10/23/14}
A.15min Airdyne or Row (easy/conversational pace) B.Work out the sticky bits (foam roll, lax ball, etc) C.Four Barrel Tune-up Programming Soft Tissue -Psoas/Gut…
LeanX{10/22/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain climbers…
Wednesday WOD{10/22/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 20 Roll Backs 20 Barbell Deadlifts Weightlifting Deadlift (Establish 1RM) Metcon Diane (Time)…