Holiday Weekend Group Class Schedule
Saturday: 8am,9am,10am,11am,12pm (Normal)
Sunday: 10am, 11am (Abbreviated)
Monday: 12pm, 5pm, 6pm, 7pm, (No AM classes)
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!
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!
David Osorio says
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.
Food consumption by country:
and for dessert:
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!
Matt U. says
I did Thursday’s press; 85x5x3.
Followed that with Annie – 8:06, a PR by 3+ minutes. I’m comin’ for the big board!