Wednesday 8.28.13

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)

Compare and add loads to HERE

2) Mobility
Squat Therapy
-Video (4 working minutes)
High Glute Smash and Floss (page 302)

“Hotshots 19” Memorial Workout

Why a CrossFit Coach is Like a Middle School Gym Teacher (and why that is a good thing!)

How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain

CrossFit Kids class times will change as of today to Wednesdays 5:30-6:20pm.  Please drop off/pick up kids from back entrance.  Please notify me with any conflicts with this time.  We also congratulate Nikol Watson on completion of her Level 1 and CrossFit Kids Certification!!

“People become really quite remarkable when they start thinking that they can do things.  When they believe in themselves they have the first secret of success.”~Norman Vincent Peale

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