Friday 170630

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As many rounds as possible in 7 minutes of:
1 Rope climb 15′
5 Ring dips
10 Walking lunge steps

Rest 3 minutes then:

As many rounds as possible in 7 minutes of:
1 Rope climb 15′
3 Weighted ring dips 40#(25#)
10 Walking lunge steps holding 40#(25#) dumbbell

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Wallballs are better in three's!!!
Wallballs are better in three’s!!!

WHAT IS THE JOINT IN THE BODY THAT HAS THE BIGGEST RANGE OF MOTION YET THE MOST ISSUES?

Those darn shoulders.  Having all of the range of motion comes with benefits and drawbacks.  Here are some great movements to not only gain more mobility but also make them more stable.

#1 – 5 Way Banded shoulder stretch:  We will give up the goose early and give you 5 mobilizations in one video thanks to Kelly Starrett!

#2 – Banded Scarecrows:  This is a great drill to REALLY warm-up the shoulders before Snatch, Overhead Squats, and Pressing.

#3 – Banded stretch for internal rotation:

VERVE UPDATES

-CORNHOLE TOURNAMENT – This Saturday @ 1pm.  Even if you don’t want to play, come in and enjoy some food and drinks with awesome people.

BRING A FRIEND DAY – This Saturday too.  Bring them to any of the coached classes to show them the light that is CrossFit.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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