Wednesday, 9/14/11

There is Running tonight with Liz at 530pm: The Running Class is in the middle of tapering for the Rock and Roll Half this coming Sunday – see what they’re up to here!

There is also CrossFit Yoga (CROOOOGA!) tonight with Tim at 730pm. He’ll be working specifically on some shoulder opening movements. Come get real tiger-like.

Lastly, if you haven’t signed up for the alternate CrossFit Total this coming Sunday from 11am-1pm, do so right about NOW.

Corey (with his hands a leetle too wide) and Jens getting kipping handstand push-ups for the first time... like a boss. Getting strict handstand push-ups should always come first, but in the presence of a good headstand, it's a pretty cool skill to be able to add to your arsenal!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads, Adductors, Glutes, IT Band, Feet and Calves, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Sandbag Thruster Skill Work
METABOLIC CONDITIONING: Four rounds for time of: Run Short Loop, Sandbag Thruster (80/50), 15 reps, 15 Pull-ups

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