Tuesday 140225

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NO Afternoon Play-care attendant today for the 5pm or 6pm class only! If you bring your kids, please be sure to pick up after them before you leave. Thanks!

Morning Play-Care – There will be a slight change in the morning Play-Care starting next week. Becca and Baby Edith will no longer be watching over the little kids at the 9am class or the 10am class on Friday. The good thing is we will have Julie taking her place. Be sure to thank Becca for her time spent in the Play-care! She will still be WODing with us.  Thanks Becca and welcome Julie!

CrossFit Open - The CF Open starts on Friday. Every Friday we all be will doing the WOD regardless if you signed up or not. For those that want a bigger event we will be doing the 6-8pm Throwdown style. Also, Dr. James Parker Olympian & resident CrossFitter has graciously offered to Rock Tape anyone that needs a little TLC before doing the WOD. He plans to attend all classes.  For more info, see the flyer hanging on the steel door by the cubbies. 

Dynamic Warm-Up-Mobility
Prepare for…

WOD   “ Running Bells”
Run 8 x 400 m

Rest 30 seconds

Then

Do the following with KB’s 16/12 12/kg or use DB 35/25 25/15 lb if there isn’t enough bells :
1 clean + 2 presses + 1 squat
Rest :15
1 clean + 3 presses + 1 squat
Rest :15
1 clean + 5 presses + 1 squat
Rest :15

Then repeat the process with squats, using the same K Bells or DB’s:
1 clean + 1 press + 2 squats
Rest :15
1 clean + 1 press + 3 squats
Rest :15
1 clean + 1 press + 5 squats
Rest :15

Then repeat the process with  cleans:
2 cleans + 1 press + 1 squats
Rest :15
3 cleans + 1 press + 1 squats
Rest :15
5 cleans + 1 press + 1 squats
Rest :15.

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do WOD this way 24/16kg or DB @ 45-55/30-35lb 

Rest recover 8min then:
3  sets for times of:
50 Double-Unders
10 Pistols
10 Handstand Push-Ups
Rest 2 minutes

 



 

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