Wednesday, April 16, 2014

Easter Sunday schedule update: 5:30pm WOD is only WOD. We will only have the Barbell Club if at least 5 people are reserved (please do not reserve unless you are 100% committed to attending).
On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
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Fitness:
Deadlift, 5×5 (A)
*Increase 5-10 pounds from last week.
8 rounds:

• 8 KB swings (24/16)
• 8 Box jumps (24/20)
• 8 Air squats

Performance:
Deadlift, 5×5 (ME)
8 rounds:

• 8 KB swings (32/24)
• 8 Box jumps (32/24)
• 8 Air squats