Jan 15

Friday, January 16, 2015

Strength 4 x 1 x 70+ % Hang Snatch Conditioning With a partner, complete the following*: 50 Cal Row 10 Rope Climbs (Beam) 50 One Arm DB Snatch 70/55 50 Burpee Box Over 24/20 50 One Arm DB Snatch 70/55 10 Rope Climbs 50 Cal Row *Only 1 partner working at a time, split the reps any way. Or you can do 1/2 of the workout by yourself. Try adding Amino Drive to your Post WOD for better recovery-New from Driven Nutrition! It's time to sign up for the CrossFit Open!  There are scaled and elite divisions this year, as well as masters. Sign up here. MOBILITY COURSE: Sign up for the CrossFit 417 Mobility Course. It is 4 weeks on Tuesdays at 7pm starting January 20.  This course will cover general mobility on day one then move into video analysis and evaluation for each person's needs.   This course will be led by Faye Hudson from Innovative Sports Medicine.  She has a vast knowledge on the biomechanics of the human body and the ability to apply it to others.  Space is limited to 12 people. This course is $120 + Tax. Sign up at the gym or email Jared. Contact Jared with any questions. Screen shot 2015-01-15 at 9.45.05 PM  

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