Monday 170424

Coach Scott – 1st place Master’s

Boyd S, First Place Intermediate Men, and Travis J 2nd Place!

Elijah, Brandon, Jesse, Russ @ FitCon

Congrats to Scott, Boyd and Travis for podium finishes at Festivus Games at Roy CrossFit this last weekend. A big shout out to Elijah for filling in at the last minute to fill the 4th team member right before 3.2.1. GO!

We are adding another class…..Saturday’s at 8a we are adding a “Skill Class”. This is an open class for anyone that has “goats” (weaknesses), they are wanting to work on and master. There will be a coach there to help you with progressions, techniques, cues, etc.. If you are trying to master the kipping pull up, double unders or ring muscle ups, etc this is the hour that you can spend working on it! We will still have the 8a Striking class too!

Thursday at 615p will be 30 minutes of Striking followed by 30 minutes of YOGA. 

Dynamic Warm-Up – Mobility
Prepare to for..

3 x 6 push jerk – increasing load each set. Aim to perform a set of 6 at a higher load than will be used for the workout.

WOD: “Online qualifier #3″
21-15-9 reps for time of:
Shoulder to overhead 135/95, 115/75, 95/55
Chest to bar pull-ups

* Scale weight accordingly to maintain good mechanics through WOD.   Ask your coach for help.



1. Strength
Pause Front Squat
Keep it Light
Speed out of the bottom.

2. Met-Con
Row 1k
50 Thrusters 45/35lbs
30 Pull-Ups
Row hard enough to get a good score, but not so hard that you cant fly through the other two movements.

3. Accessory
10×3 Strict Ring Dips
Add weight and work up each set if possible but keep a good hollow
body and reps fast.
These should be very controlled and perfect. Focus on ensuring you
truly find the end ranges of motion at the top and bottom

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