Nutrition and Movement Seminar February 6th and 7th presented by Armand and Sarah McCormick for more info and to register click Here, This is a seminar that is for everyone no matter of skill or ability, great opportunity for all the ladies to have Sarah Mac down here and get a females view and perspective on CrossFit. Don’t miss out it will be a great learning experience.
Member Highlights: We need your help filling up our wall space in the lobby with your feats of strength and speed during competition! Please bring in an 8″x10″ picture and frame and we will hang it up on our wall for all of our members to view! Podium placements, action-shots, CrossFit competitions, marathons or 5ks! We want to highlight some of your proudest moments! There’s a lot of wall to fill, so please don’t be shy
Rx : 1 Clean and Jerk 9 Rounds EOtherMOM @ 10 RPE. Then, with an 8min clock complete a 1mile run and with remaining time AMRAP of DL(100/142).
Gold : 2 Clean and Jerk 9min EOtherMOM @10RPE. Then, with an 8min clock complete a 1mile run and with remaining time AMRAP of DL(70/100).
Silver : 3 Clean and Jerk 9min EOtherMOM.. Then, with an 8min clock complete a 1200m run and with remaining time AMRAP of DL(30/40).
Endo : 3×40 yd sled push 50/70
Post WOD : 5 rounds of 12 TTB and 5 Side Bridge Leg raises to each Side.
Goal Setting Post wod : Tabata KBS