Costume contest today! Best costume in each class wins a free tank or tee of their choice. Looking forward to seeing some amazing get ups!
Today’s Workout:
- Strength – 5 Sets – Rest 90 seconds after each set
- :20 Max Effort Handstand Push Ups (Sx = DB Push Press)
- :40 Slow PVC Press (no stopping)
- Conditioning – AMRAP12 – “Ghosts and Goblets v.2”
- 10 Goblet Lunges 1-for-1 (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
- 31 Double Unders (Sx = 62 Single Unders or :30 DU attempts)
- Finisher – 300m Carry – 1 Hand Front Rack + 1 Hand Farmers – Alternate as needed
Many of you know Alan K. He helped out at the GSO and is an avid member of 908. He will be offering 15 minute complimentary sessions to demo his Fascial Stretch Therapy to 908ers on Wednesday, 11/01 at every class. Check out his note to 908ers below.
Hey 908ers! My name is Alan Kielian and I am proud to say that I’m a member of this amazing CrossFit 908 community. On Wednesday, November 1st, I wanted to give back and share something that has helped me a lot with:
- Aiding in recovery.
- Improving performance.
- Relieving pain.
It’s called Fascial Stretch Therapy and it’s awesome! It’s a technique that is hard to explain with words. It’s better to experience it. So I decided to do 15 minute complimentary demos for you guys. If your body isn’t feeling 100%, think of it as a garden hose that has some knots in it… thru this pain-free stretching technique, I smooth out those kinks so that the water is able to run thru that entire hose more evenly and effectively. You’re body will feel much better and will function much more efficiently. I’ll be there starting at 5am and will stay till the 8:15pm class is finished. You can sign up right now! Just grab a marker and go to the big white board. You can strategically sign up based on your individual goals:
- Sign up for before your WOD: Phenomenal warm up to get your body revved up so that you’re better able to kick ass.
- Sign up for after your WOD: Recovery or relief after pushing your body.
- Sign up whenever: Area that you need specific help with especially if you have some discomfort or pain.
I can customize the stretching and the protocols to whatever you need. Feel free to contact me if you have any questions. Text/call my cell at 908-906-1235 or email me at [email protected]. You can also go to RebalancingYourBody.com to see some cool videos and get more info. Looking forward to seeing everyone on Wednesday!!
