12/7 Mobility Monday

Plantar fasciitis has been affecting quite a few of our members lately. Today's MWod video is devoted to preventing and rehabbing from this painful and debilitating condition. If you feel the slightest twinge in your feet, TAKE ACTION NOW! Once PF takes hold of your feet, it can take MONTHS, until you are back to hiking, biking, skiing and CrossFitting. Take care of your feet, ankles and calves, and they'll take care of you. Work on your feet today...right now! Watch the video and perform some basic maintenance on your body. 
Coach Leslie's Rowing Seminar is this Sunday. Tune up your technique in her basic class from noon to 2pm. Her advanced seminar is from 3-5pm and you'll tighten up your technique in addition to learning how to personalize the erg settings. Cost is $25 for each seminar or $40 if you take both. 
Today's Workout

Cindy
As many rounds as possible in 20 Min of
5 Pull-ups
10 Push-ups
15 Air Squats
Compare to April 6, 2015. 

Mary
As Many rounds as possible in 20 min of
5 Handstand push-ups
10 Alternating pistols
15 Chest to bar pullups
​Compare to Aug 3, 2014