Wednesday, August 14, 2019

Tuesday, August 13, 2019
August 12, 2019
Thursday, August 15, 2019
August 14, 2019

Wednesday, August 14, 2019

Happy Birthday Sean!

Coming Events!
Festivus Games ~ September 14th ~ Same-Sex Partners ~ Click Here
CrossFit Open ~ First reveal, October 10th ~ Click Here

Announcements!
Be sure to check off your workouts on the August ATTENDANCE SHEET on the back wall!
Set a goal to attend at least 3-4 times a week this month!

August is Pull-up Month! Before or after your WODs:
3 sets @ 50% of your max, weighted, strict or banded lat pull-downs…

Banded Lat Pull-downs are our new skill to help get you to that first pull-up! Check out Kim and Dharmaki: Video 

Physical Therapy with Brandon ~ Tomorrow 5:00-7:00 
Sign up on the clipboard by Today!
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It’s Re-Test Week! Post your Pre-test score in the Notes in SugarWOD so we can see your improvement!

“Helen”

3 Rounds for time of:
• 400 meter run
• 21 Kettlebell Swings (50/35)
• 12 Pull-ups

15 minute time domain…
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Mobility
Trainer – led
• Stretch calves 1 minute/side.
• Foam roll shins 30 seconds/side.
• Legs together and seated forward fold for 1 minute.
• Death stretch 30 seconds/side.
• “Y” stretch on the wall 1 minute/side.
• Walk 400 meter with pinch grip carry
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Kettlebell Swing
Kipping Pull-up

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