Monday, February 26, 2018

Saturday, February 24, 2018
February 23, 2018
Tuesday, February 27, 2018
February 26, 2018

Monday, February 26, 2018


Wow! 18.1 was an awesome experience! I am so proud of US!
Friday was a great day for our Box and for all CrossFitters around the world!
→All scores for 18.1 must be posted online by tonight at 8:00 PM
Registration is still open!
We are close to having 50 Members signed up for the Open!
You can do it!
→Have you downloaded the CrossFit Games App?
It’s an 
awesome way to post your scores, track your progress, and keep up with your fellow gymmates!
Thursday night we will be meeting at the box a little before 8:00 PM to watch the reveal of 18.2.  Come out and join the fun if you are able!
18.2 on Friday!

With a running clock set for 18 minutes spend 6 minutes on each:
1. Cross-Over Symmetry

2. Run 200 Meters
HQ Warm-up (sub 3 pull-up negatives for pull-ups)

3. 10 PVC pipe pass throughs
10 banded squats with 3 second bottom hold
10 banded good mornings
10 dynamic supine scorpion
Foam Roll

Squat Therapy
Set yourself up for perfect squat form for today’s WOD
Practice Facing a wall with arms up:
→Ankle mobility = elevate heels
→Hip Mobility = press out and in with a bumper plate
→Trouble getting below parallel = squat to a ball

5 Rounds for time…
20 Double-unders
20 Squats
20 ABMAT Sit-ups (straight arms)
Cash out: 400 meter run

400 meter recovery walk with pinch grip carry
Banded hamstring/quad stretches
Foam roll

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