Thanks again for all your survey responses. I have gone over all of them and I will be providing feedback all next week on how we are going to adjust, improve and implement most of your suggestions….the pool on the roof is not going to happen quite yet. We have plans for a new class, more equipment, opening up more space in the back and community events that will bring everyone together.
Remember we are hitting 15.4 tomorrow night (Friday) at 6:30 pm. It will be fun,friendly atmosphere that all members are welcome to come to, just be prepared for a big crowd and lots of cheering.
No classes this Saturday due a level one, but you can head up to CrossFit Cove in Columbia for any of their Saturday classes. Open gym is Sunday night 5:30 pm to 7:30 pm.
We will start today with an OTMEM it will be a good time to work on form and technique in these technical lifts. For the pull up portion do not be afraid to use a band or use one in the later rounds. Full range of motion on the pull ups will increase your strength significantly more compared to partial forehead to bar partial pull ups. We will end with 3, 500 M sprints on the erg. They should all be performed as a sprint.
Strength WOD
OTMEM for 16 minutes
Even: 2 Snatch grip Deadlifts + 1 Power Snatch + 2 Hanging Power Snatch
Odd: 5-10 Strict Pull ups
(Try to pick a number of pull ups that you can maintain, but that is still difficult. If you need to adjust half way through that is fine)
**No Score**
WOD
Row 500 M x 3
Rest 3 minutes between each set
Score = Slowest Time
(WODify says only 1 max effort row, but that is because we are only recording 1 score. You should be doing 3 Max effort sprints of 500 M)
