"The Trainer Knows"

By: 321go Leave a Comment


 Stretching is so often something people neglect to do at the end of a training session because they are too tired to do anything else. Or when they do, they just rush through each stretch and so don't get the full benefit of each one.  We stretch to improve our flexibility. This is very important because It improves muscle balance around a joint, thus improving posture, reduces the chance of injury when playing a sport or in every day activities, and increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training. From Clients to trainers please realize how important and beneficial this is to you not only crossfit wise, but on a regular daily basis.

On a side note we have a limited supply of new shirts, first come first serve at $25 a piece.  If we happen to run out before you are able to purchase yours do not fret, we will be order more in the near future.  Also if you happen to purchase one be sure to thank Charlie and Phil for these awesome shirts!!

Thursday WOD

With a continuously running clock do…

1 Hang Squat Snatch min. 1…

2 Hang Squat Snatches min. 2…

When time runs out before you complete your reps for that minute you are out.  Your score is the last round you fully completed.

After you fail continue on the next minute with Med. Ball Situps until you fail with them too. 

Ex.  Lets say you are in min. 16 and you can't finish all 16 reps…your score would be 15 but then you have to start doing situps on min 17 and keep going until you fail to do all the situps in the given minute.  So you will have two numbers for your score the first number is where you completed Hang Squat Snatches, the second and much higher number will be your situp number so if you get 15 on the Hang Squat Snatches, fail on min 16, then pick up the situps at min 17 you might make it to min 25 with the situps so your score would be 15 / 25.


TGU 10 10  10

Competitor Advanced  Intermediate  Foundational

Scale to capabilities

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