“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
YOGA TONIGHT AT 7pm!
Friday July 4th Schedule – WOD times at 0630a and 0730a ONLY.
Dynamic Mobility Warm-Up
WOD- 15 Minutes to complete. In teams of 2-3.
800m Team sled march (not sprint) with friends in teams of 2-3, pull a sled 800m
*Scale sled weight accordingly..
Team members not marching are to carry an odd object of their choice: Heavy med ball, sandbag, DBall, dumbbell, kettlebell, or even a yoke for the more capable athletes. When they switch who marches the sled, they will trade objects.
Mobility WOD: “Unglue your Sticks” Take care of the legs
If there’s free time, coach’s choice. Adapt to your athletes.
*Competitors or athletes wanting to improve your Fitness level
Do Active Recovery Day. Go swimming & come do the MWOD, or make up a day.
*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.
Nancy or Jason Prince at STRUCTURA 801-897-8711 also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, 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.
Do Active Recovery Mobility Day rest & recover or make up a WOD from the week.