WOD 10.12.13 (FGB Movement Prep)

25 Minutes NFRs of:
20 Sumo Deadlift High Pulls*
20 Calorie Row or 400m Run (alternate each round)
20 Wall Ball Shots

*Pull all your SDHPs from a dead stop. Get good at getting set up.

Preset Scaling Options
A: 75lb Barbell, 20lb Medball
B: 55lb, 14lb
C: 35lb, 10lb

pǝʇɹǝʌuI ʇǝפ W ǝʞʞɔᴉɹ puɐ W ʍǝɹpu∀

• Happy Birthday for real, Joy M!

Strength Cycles With Coach Jeremy Live

Starting the week of October 21st Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are gaurenteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (3 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (4 spaces left)

Complimentary Bodywork this Weekend!

Postural analysis and ROM (range of motion) on the ankle, knee and hip joint.

Inka has spent the past month studying Structural Integration with Tom Meyers and she’s excited to share with you some new techniques to help you increase your ROM.  Structural Integration addresses postural compensations/ movement patterns by specifically manipulating your Myofascia.  Curious about how your ankle and your knee ROM might be affecting your squat? 

Please contact Inka directly to set up an appointment. 

This Sunday from 9am- 2pm 
Sessions will be about 45 minutes.
Contact Inka(AT)inkahodes.com  More info here: Inka Hodes

_________________________
Ice, Ice Maybe? CrossFit Journal