Tuesday, January 29th, 2013

Hey Folks!

Great work on todays WOD – it was a beauty. Check out my new blog post about “being” CrossFit. I feel like I have more to say on the topic, but that will suffice for now! 🙂

So, the “big” news that you’ve probably already heard from me in person. We’re moving! I’ve leased a larger space that will have its’ own front entrance, bathrooms, showers, and 18′ ceilings! Ropes, Rings, more weights, more room and more fun. We’ll start reno’s next week and will be IN the building for March 1st.

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 hops, 10 tuck jumps

Hang Power Snatch – 5×2 @ 60% *1 Minute rest between sets

Hang Power Clean – 5×2 @ 60% *1 Minute rest between sets

4 Rounds for time:
15 Kettlebell Swings
15 Sit ups

Stretch – Glutes, Quads & T-spine