- Medball-Cleans (20)(14)
- KB Swings (70)(53)
- Strict Pull-ups
@5 minutes, 10 minutes and 15 minutes – Run 200m
Post time and scale in comments.
***** DUE TO THE WINTERY ICY CONDITIONS FORECAST FOR TOMORROW MORNING, THE 530AM & 630AM CLASSES ARE CANCELED ***** HOWEVER, WE ARE OPEN FOR THE REST OF THE DAY! BE SAFE!
DON’T FORGET TO REGISTER FOR THE OPEN (CROSSFIT GAMES) [more details]. EVERYONE IS ENCOURAGED TO PARTICIPATE!
ALSO, THE 6PM YOUNG GUNS CLASS ON FRIDAY, 1/24, IS CANCELLED THIS WEEK!
The Magic Is in the (Quality) Movements by Chris Sinagoga, Tabata Times
[T]o get the most out of CrossFit, you need to be disciplined enough to pick and choose what to be competitive about.
[I]f you chase quality movement, then the workouts scale themselves. I have yet to come across a CrossFit program that flat-out does not help you get better. Why? Because everyone is using the same movement. Some think you should squat every day. Some think you should squat on Monday/Wednesday/Friday. Some think your squatting should be varied. It really does not matter; what does matter is why you squat. If you have an answer to that, the programming becomes more clear. But if you don’t understand the purpose, then you are missing a critical element to your training.