Friday, January 18th, 2013

Hey Folks!

Great work on the wod today – it looked like a good one to keep the progress coming but not wreck Everyone.

Keep the T-shirt submissions coming! We’ve got some awesome designs so far but I want more. No idea is a bad idea. Feel free to get inspiration from other CrossFit gyms, from CrossFit apparel companies (Life as RX, Rogue, Again Faster, Reevolve, etc.), just don’t steel their designs… that’s not cool.

The weekend approaches! Get your training in now, we’re doing CrossFit Total on Monday, so you’ll be maxing out your Back Squat, Press and Deadlift. Get excited – it’s going to be glorious.

Warm up

2 Rounds – Pec Stretch, Bicep stretch, 10 dislocates, 10 reverse dislocates, 30 second plank

Press 3×10 @60%

7 Minute AMRAP:
Burpee-Slam Ball-Box Jumps

Stretch – Quads/Psoas & Lats/Rhomboids

See you in the gym!
Adam, Eric & Katie