Welcome back, Coach Fox
Holiday Weekend Group Class Schedule
Saturday: 8am,9am,10am,11am,12pm (Normal)
Sunday: 10am, 11am (Abbreviated)
Monday: 12pm, 5pm, 6pm, 7pm, (No AM classes)
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Congratulations to Steph P on her Double Under PR and Sarah H on another Front Squat PR!
We've already got a shift in the 500m Row leaders. Steph P and Scott J have placed second in their genders with 1:44.4 and 1:30.0 pieces respectively
Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity? Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.
Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP
Speaking of Subway Series, Jess F, Steph W, Sarah H, Andy H, Juliana A, Sameer P and Dan R have already signed up for the 5K on 7/10. Now it's your turn!
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Chris Spealer does Thursday's CrossFit.com WOD in 8:14 CrossFit.com
Fossils push back dawn of life 1.5 billion years Science Daily
Preorder Robb Wolf's first book on Amazon now!
Sarah H: The key to cycling box jumps is being able to coordinate your landing on the jump back with your hip and arm movements. I find that developing an arm pattern really helps me pop box jumps off at high reps and smoothly. I can show you in more detail at the gym.
Yesterday I did:Foam Roll for about 15 minutes. Felt amazing.My right patellar tendon has been hot for a couple weeks so I did a lot of mobility work on my right quads and rotators.
Hip Extensions: 3x8GHD Sit-UPs: 3x8DB Press and Bent Row: 5lb x5x3
Finished with about 10 minutes of passive then avtive ROM on my shoulder. Topped it off with some ice on the knee and shoulder.
huzzah
Food consumption by country:
http://i.imgur.com/ocHwU.jpg
and for dessert:
http://www.murraythenut.com/2010/07/02/happy-4th/
another fine 7am today. just me and steph p and coach shane
we had the good pleasure of doing sundays WOD.
WU2min row 25s/msamson stretch5x 2x power plank + 2 push ups
WODit. is. a rather good one!
I did Thursday’s press; 85x5x3.
Followed that with Annie – 8:06, a PR by 3+ minutes. I’m comin’ for the big board!