Monthly Archives

September 2014

Rowing Clinic this Sunday @ 11am

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  There will be another rowing clinic this Sunday at 11am!  If  you’re looking to  improve your time or just want  to know more about how to efficiently move on the rower  then come out! What you will learn: -How to set up your rower for your size -One-on-one technique work – Explanation of all the functions (what do all those numbers mean!?) -How to efficiently use your body to generate the most power -How to plan for different WODs that include rowing -Injury prevention No need to sign up this week, we should be able to accommodate everyone by pairing up if need be! Hope to see you there!


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Main – CrossFit


Snatch (5×3 @ 75% of max)


Metcon (AMRAP – Rounds and Reps)

All movements are to be done unbroken, 10 burpee penalty (post wod) for any stops during movements 12 minute AMRAP 10 Ball Slams (30/20) 8 hang snatches (115/75) 10 box jump overs (24/20)