Saturday’s CrossFit WOD is at 9:30am – There are no other classes on Saturday.  Pat Earley will be leading the class.

CrossFit Video – Midline Stabilization & the squat – The squat is something we do so frequently and with load, so we need to make sure we’re keeping our midline tight, not putting our lower back into hyper extension and keeping our hips active.

CrossFit Video – Shoulder Impingement – I know some people are having some shoulder pain with overhead presses, so I figured this was a good video that highlights some of the common problems with shoulders.

Today’s LInks –

Pull up madness from bands to weighted
Pull up madness from bands to weighted

CrossFit Schedule –

  • Foam Roll / Mobility Warm up
  • Back Squat – 5 x 3 – Warm up with 10-15 reps of light weight.  Each of your 5 sets should be challenging.
  • Burpees – Max reps in 10 minutes.   Free PaleoKit for anyone who gets over 150.
  • 3 x 15 Knees to Elbows – Attempt to do them unbroken
  • Stretch

Fundamentals Schedule –

  • Foam Roll / Mobility Warm up
  • Air Squat / Front Squat / Overhead Squat refresher with PVC
  • Press / Push Press / Push Jerk refresher with PVC
  • Ring Dips / Kettlebell Swings Instruction
  • Workout – 5 Rounds for time
    • 5 Ring Dips
    • 10 Kettlebell Swings
    • 20 Walking Lunges (Each step counts as one)
  • Stretch
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