Thank you for an incredible first 6 months of True Spirit CrossFit & Yoga! We look forward to what 2015 brings. We appreciate your loyalty and faith in what we're creating. It is our pleasure to serve you. Cheers!
Thank you so very much for choosing to be part of our True Spirit CrossFit & yoga community! You all are fabulous and we are so grateful for your loyalty and commitment. Here's to a fabulous new year. May it be filled with yoga, mobility, PRs, healthy food and lots of love, laughter, friends & family. Cheers!
Row 500 m
30 bodyweight bench press
Row 1000 m
20 bodyweight bench press
Row 2000 m
10 bodyweight bench press
Reduced schedule today. We will not have our 5:15pm or 6:30pm classes.
Dara is getting great height on her wallball!
Today we are doing Filthy Fifty's cousin, Dirty Thirty. This is a great workout to try prescribed, the weights are light, and the movements are low enough reps that you can keep moving the entire time. This is a chipper; how do get through a chipper? One rep at a time. Good luck!
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 1.0/0.75pood
30 Knees To Elbows
30 Push Press, 45/35 lbs
30 Good Mornings 45/35
30 Wall Balls, 20/14 lbs
30 Double Unders
Reduced class schedule tomorrow. There will not be a 5:15pm or 6:30pm class.
Here's one of the first CrossFit Open workouts. It is a variation of Grace, Coach Leslie's favorite WOD. This is heavy and short, and can smoke your low back if you don't take the time to reset well for every rep. We just did a max effort clean and jerk, and a workout with front squats at this weight. Let those weights be your guide when deciding how much to do today.
Be sure to watch today's MWod video. KStar published this video specifically to prepare you for this workout. You can watch part 2, for the lower body, here.
CrossFit Games Open 11.3
As many reps in 5 mins as you can of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs
Record your WOD on Beyond the Whiteboard.
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