Holla Back

Remember to check the Holiday Schedule.  There is no 6am or Noon class today!


Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Annie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs)

The CrossFit community is a wonderful and constantly evolving entity.  Whether you are a gym owner, new CrossFit athlete or veteran firebreather, there are other people struggling with the same exact issues.  Kelly Starrett began the Mobility WOD site to address the thousands of emails he was receiving on how to address injuries and conduct proper warm ups.  CrossFit Endurance was a natural evolution as the triathlete, marathoner and ultra running communities immediately saw the benefits.  The community constantly steps up to meet the needs of its affiliates and athletes.

  As I was recently discussing, one of these difficult issues has been the integration of gymnastics and the progressions.

  Well guess what we have now…the Gymnastics WOD!!

It is designed to compliment the mainsite prescription that we follow and through a stronger gymnastic foundation get you moving better, faster and stronger through the workouts.

  Expect to be seeing a lot of these in our warm ups and cool downs in the future.  These are also great skills to work on at home or when you can’t make it into the gym.  Check out what will be in our warm up today:  Candlestick Roll with hands down and Tripod to Handstand Push-up with kip.  (If you cannot do the handstand push-up with kip, practice a tripod kick into push up position)

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