Monday, June 25, 2012

2012-06-186541 (1)
Workout of the Day

Before Class or In Warm up:
10 candle stick rolls to straddle stretches
3 x 3 press to headstand through tripod – no falling, demonstrate control
3 rope swings off of a box with Russian leg assist

In 20 minutes work up to a heavy deadlift single

5 deadlift @ 180 kg
10 burpee-pullups
5 deadlift @ 160 kg
8 burpee-pullups
5 deadlift @ 140 kg
6 burpee-pullups
5 deadlift @ 120 kg
4 burpee-pullups

For scaling: First deadlift weight should be no heavier than 85% you 1 RM.

"The Importance of Stroke Rate" with Shane Farmer, by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov] [HD mov]

Want some new shoes? Brandon Wallin is bringing the Minimus line of New Balance shoes for CFATL to try on Monday, 6/25 starting at 5pm. You can get 15% off regular price on the shoes he brings! So, if there's a specific size and/or style you're interested in, email him in advance at [email protected].

Crossfit Atlanta members can also get 10% off if you go to the New Balance store (Peachtree and Piedmont in Buckhead) and tell them you're a member

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