There were two mistakes in last nights blog! 1. Push Jerk in our strength component was really meant to say Split Jerk. 2. Pay for a year of fees and receive 2!! Months free.
Tonight (Thursday) will be the final announcement of the CrossFit Open. As usual we will be watching the announcement at the gym at 6pm, join us if you would like. We are planning a little Open wrap up for Saturday night around 6:30. I am open for ideas, maybe the Grill followed by Cards against Humanity at Leo's? Usually a good time. Let me know your ideas and I will post details into tomorrow nights blog.
I have had several playlist submitted though out the open!! You have until Friday to submit your playlist, I will draw a name on Friday for a FREE membership. Aaaand we have a bunch of new tunes to add to our gym playlist, yeah!
Last but not least, CONGRATULATIONS to Danielle Radvak on completing her Precision Nutrition Certification! Danielle has always had a passion for healthy eats so it just seems right for her to join our Nutrition team. Jacey, Danielle and I have some things in the works to help bring your performance to the next level. Stay tunes!
Prep
Shoulder prep
3x
unbroken double unders
10 Wide leg walk out to push up
5 Muscle up transitions
Strength
Muscle up work
1-5 Muscle ups/ Ring dips EMOM x 10
Conditioning
21-15-9
Calorie Row
KBS 35/50
Burpees
Recovery
Row 500m at an easy pace
Pec mobility
Double bully
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