Friday, September 21, 2012


Closed this weekend for a CrossFit Level 1 Trainer Course

Workout of the Day

Before Class or In Warm up:
Accumilate 30 seconds in support hold on rings (Rx) or p-bars (scaled)
Accumilate 30 seconds in L-sit on rings (Rx) or p-bars (scaled)
3 attempts at L-sit forward roll on rings

EMOM for 10 minutes
1st minute: 8 Heavy KB swings
2nd minute: 8 GHD ball throw (against wall, and catch)
3rd minute: 8 Heavy KB swings, and so on …

5k Row

CrossFit and Auto Immune Disease.

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