I have been really lenient with open gym time throughout the summer. I know our schedules kind of go out the window in the summer months and and its hard to make it to class. Now that September is here open gym is limited to Saturday's from 10-12 and some Friday afternoons if I can get some help with coaching. No other CrossFit gym in the history of ever has had as much open gym time as us; the reason being is coming in and doing the WOD on your own is NOT what CrossFit is- CrossFit is community based fitness done under the eye of a coach. There are a few of you that have specific accessory work that has been perscibed to you or have made special arrangements with me to use the gym outside of class and that is just fine- but tho those of you that do not have arrangements please keep your workout time to inside the class schedule. I spend HOURS each week on programming, your coach's put a tone of effort into coaching- get to class and listen up so we can help you all reach your goals!
This next cycle is all about getting STRONG. I can not emphasize the importance of journaling, if I ask you what you did last week and you can not answer... just don't let that happen.
Prep
Focused hip mobility seen here
Dead bug progression 1- 1 min
10 inch worm
10 Athletic Burpees
Seated sprint
Strength
Max strict pull ups
x3
Conditioning
10 Min AMRAP
1 Deadlift 205/305
200m Sprint
Recovery
Walk 400m
50 Banded good mornings
Bretzle 2 min per side
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