“Jerry Can” Challenge
For this Saturday’s classes (CrossFit AND DRIVE) we are hosting a special “Jerry Can” Challenge. The challenge supports the Kefa Project in Rwanda and the WOD will be designed to mimic the workout seen in the video below. The Kefa project uses sports and physical activity as an avenue to create families for at-risk youth in Rwanda. Their goal is to help the youth them feel welcomed, re-enter education both formally and informally, learn valuable skills, change themselves and then their communities. Learn more at their website.
https://www.youtube.com/watch?v=vgmjFK1lmq0
Nutrition Tip Wednesday!
For the next couple of weeks on the Nutrition blog, we will be answering the questions of our Power Supply gift card giveaway- John F .and Liz! Head over to the Nutrition blog for more!
Marissa’s Olympic Lifting Course
Only a few Spots remain if you are interested reserve your spot today! The Course Starts on October, 11th!
When: Tuesday and Thursday Mornings from 6:00 am to 7:30 am
Cost:$100 for CFH Members.
Details:The course will run for 6 weeks. It will end on November 17th. Marissa will be giving each athlete who signs up an individual plan with extra work designed for individual weaknesses. The class will focus on the Clean and Jerk and the Snatch.
Skill WOD
GOAT WORK
Spend 10-15 minutes working on your goat
What is a “GOAT”, you ask? Simply put, it’s an area of weakness (or an area of opportunity to put it more politely) for you as an athlete. EVERYONE has a goat. It’s that one exercise that comes up in a WOD and you dread it. Or maybe you even avoid those WODs (although we know our athletes would NEVER do that!). Some of us have two, three, four or more goats. If that’s the case, you have a whole herd of those little beasts, and you have a lot of work to do.
But today let’s just focus on one. Spend 15 minutes working on that weakness. It might be an easy fix, or it might be something that will take some serious work. Whether that path be the yellow brick road or a little walk up a few flights of stairs, we want to help you navigate the path you need to follow.
WOD
“Run and Gun”
10 Deadlifts
800 M Run
15 Deadlifts
600 M Run
20 Deadlifts
400 M Run
25 Deadlifts
200 M Run
-For Time-
Fitness: 185/125
RX and RX+: 225/155