Elements spots are filling up! Please spread the word to people you know. Consider giving the gift of fitness this season... consider giving the gift of self-improvement this season... give the gift of CrossFit this season!
- Try to remember to wipe your feet when you come out of the rain whether it be first arriving to class or in from runs during the workout. That'll keep both the gym and your shoes a little drier and safer.
- We heard a few concerns about the curtains in the changing rooms so they've been changed to heavier ones that are 100% blackout fabric.
- Another party coming up soon!! I believe the date is January 3rd, 2015 so mark those calendars. Confirmation and more details to follow.. stay tuned.
A) Ring skill development. Ring dips, ring rows, muscle ups. Dips and rows are great strength builders for muscle ups. Ring rows can be tough for anyone, no matter how strong - try putting feet on a box so the body is parallel to the ground. Work on performing 5 x 5 of movements. For example, complete:
- 5x5 ring rows and
- 5x5 ring dips.
B) For time, complete:
- 60 wall ball shots 20/14
- 600m run
- 40 wall ball shots 20/14
- 400m run
- 20 wall ball shots 20/14
- 200m run