Wednesday, March 4th 2015

Barbell Club will be moved to 7:30 pm this week!

Mobility tonight is at 6:30 pm! The will be working on proper form, and associated core and mobility, for the jerk – avoiding hyper extension (or breaking) of the spine.

As we head into week two of the CrossFit Open I thought it would be nice to give a little reminder about how we should be approaching each week of the CrossFit Open!

1) You are competing against yourself not others.

2) Have FUN.

3) We are all fire-breathers.

4) What you eat is more important than what you lift.

5) Don’t be afraid to ask for clarification, over and over again.

6) CrossFit isn’t everything.

7) Enjoy the community, camaraderie and the process.

8) Encourage, support and cheer.

9) Respect rest and recovery.

Strength WOD

8/8/8/8 Romanian Deadlift (Demo Video)

Between each set accumulate 1 minute in a low plank

WOD

21-15-9

Hanging Power Snatch

Box Jump

Burpee

Fitness (105/70)

RX (135/95)

RX+ (155/105)(30/24)

Barbell Club WOD

Find 1 rep max jerk then

Emom 10 of

1 power clean
1 front squat
1 push jerk

Angie getting ready to go overhead, Scott P on doubles and Blair walking to her bar like a boss!

Another CFH baby! Congrats to Angela and Bryan on their new addition – Bradyn Daniel Perry

Strength WOD

WOD

Barbell Club WOD

What Are You Waiting For?