Friday, September 20th, 2013

Hey Folks!

It was a quiet day today!  I’m willing to bet there were some sore bodies at home today – no worries we’ve got a great wod today and this weekend to take care of you guys (in a good way).

You may have noticed “longevity” and “performance” supplements on the shelf in the kitchen, as well as in the front.  They’re supplements to help with your CrossFit journey – but I’ll delve more into details about them next week.

Just a reminder for those not on the face-space.  Some of the equipment has been put away (or not even put away) a little chalky, or messy.  It hasn’t been frequent, but it’s happened.  I know you can be dead tired after a WOD but, If you’ve used something, and you’ve sweated on it, got chalk on it, or otherwise made something dirtier than you’d like it to be if you were to pick it up for your workout – wipe it off.  There are always lysol wipes over by the foam rollers and barbells.  It only takes a second and your fellow CrossFitters will appreciate it 🙂

Warm up

2 Rounds – 30 second hollow rock, 10 reverse dislocates, 10 good mornings, 10 tuck jumps

3 Rounds:
250m Row, rest until you’re ready to go again.

2 Rounds for time:
10 Power Snatches
10 Overhead Squats
400m Run