The Build up

“G inspired”

Perform 3 rounds for time of:

10 Strict Pullups

10 Shoulder Press (95/65)

10 Strict Toes to Bar

Rest 3 minutes, then, using the time from the above workout, perform an AMRAP of the following:

10 Kipping Pullups

10 Push Press (95/65)

10 Kipping Toes to Bar

Rest as needed, then perform this gymastics wod for cool down:

Hold and accumulate 5 minutes in the Pancake Split

Hold and accumulate 5 minutes in the Pike Position

Announcements so far this week:

-On Ramp Track nights now every Tuesday at 7:30am/7:30pm at the gym!

Today’s Announcement:

-The unofficial 4:30pm open gym times on Thursday and Friday will now become Official!  We will now have open gym M-F at 4:30pm!  Yeah!!

The Nutrition and Health Symposium this weekend will be about giving you the tools and resources you need to affect a positive change in your nutritional lifestyle.  I love this topic because it is something that every person on the planet has in common.  We all have to eat!  The problems begin when we start to discuss why we eat what we eat.  I would say the easiest way to answer this question is, we eat what our parents ate, we eat what we love and we eat what we have developed a relationship with.  What I always come back to is education.  We need to educate ourselves on the topic of nutrition and we need to build a framework from which to build upon.

Along with the above clip, we have the first 8 segments of the CrossFit 201 Lecture Series in our Video Library for you to review.  If you have not had the chance to attend the 201 personally, we highly recommend you review these videos.  I apologize for the background noise, but the content is of the highest quality!

Look forward to more announcements this week and the final installments of the 201!

Gooood Morrrning!!