Workout of the Day
5 rounds for time:
500 meter row
15 DB Shoulder Presses
This is a CrossFit.com workout from 10.30.23. It will take you somewhere between 20-25 minutes with a hard cap at 30:00.
These are strict shoulder presses, not push presses with the recommended loading of: 35/25/15 But feel free to go heavier!! The presses should be completed in around 1-3 sets per round.
Use the same DBs for your lunges and make sure they’re held at the hang.
New UpsideDown PM series starting on 11/29
Starting on 11/29 we’re launching a new 4 week handstand intensive that will meet on Wednesdays at 6:00pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.