Thursday 140320

 Jumps Ropes Are in and available for purchase. $25.

Progenex – We have Progenex Recovery available if anyone is looking to try it out or if you need a resupply. 

Lockers are now available in the men’s and women’s restrooms. If you would like to “rent” one, we will be renting them out by the month for $8.

YOGA Thursday at 7p instead of 6p. Come and use this as  your active recovery day to get ready for 14.4!

Dynamic Warm-Up-Mobility
Prepare for…

Back to Basics Skill: Ring & Bar Muscle Ups * Progression   ( 15-20mim)
http://m.youtube.com/watch?v=astSQRh1-i0#
http://m.youtube.com/watch?v=xIX8RIYYiSI#
http://m.youtube.com/watch?v=ZsdmvmCM6cI#

WOD : 5 Min AMRAP of:

1x Clean 2x Split Jerk 115/73 95/63 75/55 * Alternate legs on split 
5x Bar Facing Burpees

*Competitors or athletes wanting to improve your Fitness level
Do
 
Active Recovery Mobility Day get ready for 14.4  

*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM  801-896-9624 another resident CrossFitter ,to accelerate your healing and get rid of aches and pains from working out….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and  Spend 25-35 minutes working on your Goats- Skill and Mobility work today!!.

. Nutrition Preparation
* Go shopping. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.

. Mental Restoration
* Different for everyone – could be meditation, yoga or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. 

CF Endurance:
Run 8  x400m rest 1:1

then
5-3-2 Bottoms up KB front squat 24/16KG

then
8 min AMRAP
10x slam ball 30/20lbs
50M farmers walk 32/24KG

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