Strength Sunday
Pendlay Rows x 8
Max chin-over-the-bar hold
*Complete 4 sets, resting 90-120 seconds between sets. These movements are to be performed as a superset, meaning they are performed back-to-back with limited rest.
Accessory: 3 Rounds Not For Time
15 GHD Sit-ups
15 Banded Good Mornings
15 Back Extensions
15 Band Pull Throughs
Box Brief: Schedule Update
The changes below will become effective Monday, April 11th
Mobility Class
Wednesdays 9:30am
Sundays 10:00am
We will be adding a 30 minute mobility class twice a week. The class is free and open to members. If these classes are popular and regularly attended we would like to add additional mobility classes to the schedule.
Competitor’s Class
Sundays 3:00pm
This class will be open to any member, regardless of skill level, who is interested in upcoming and future CrossFit competitions.
CrossFit Class
Sundays 9:00 am
This is an additional Sunday morning CrossFit class.
Joe
Strength Sunday: 35#, and man, how do you get your chin over the bar anyway?
Accessory: red band and abmat sit ups – did a few GHD situps. Nice return to the gym after a week off – also a gentle approach to strengthening the back which went out on me rowing last Saturday – took 7 days to recover, but felt pretty good today.
Strength Sunday. Well, it’s been a long time since I’ve had to say “What the f*** am I doing?”. Today was one of those days! Some new stuff to learn, lots of laughs and even some coach dancing.
Thanks Kaitlyn!
I know I only used 95lbs and the green band but everything hurts right now.
That was a lot of fun today in a sadistic kind of way.
I guess I’m taking off to recover cause I can barely move this evening.
But, thanks anyway Kaitlyn for all the fun!
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