Announcements / Reminders
1) Check out our new blog post about attending the upcoming GRID league match on Sun, Aug 9th! E-mail or sign up by whiteboard at gym if you’re interested in a group discount or carpool.
2) Don’t forget, Barbell class is now offered both Mon and Wed at 7:30pm. All members / experience levels are welcome! Barbell is a great supplement to your regular CrossFit WODs and is a good opportunity to focus on improving your Olympic lift technique.
Rotate every 2 minutes between the following stations for 3 rounds (24 minutes total):
1) L-sit progressions
2) Sideways wall handstand walks or holds
3) Reverse pistol progressions
4) Pull-up progressions
9-12-15-12-9 reps of:
Wall Balls (20/14 to 10’/9′ target)
KB Swings (53/35)
*choose WB weight that will allow you to perform movement correctly and reach target on all reps