Tuesday, February 12th

Great job on the workout yesterday!!! Everyone pushed hard and tried to hold the strict standards we set. We are going to be more strict about the range of motion on the movements this month to get people ready for the CrossFit Open competition. If you have any questions about the movements please ask. I would like for anyone that has been doing CrossFit for about 6 months or more to look into doing the Open. It gives you a goal to shoot for and it will be good to hit workouts with a judge counting your reps. The cost is $20 and here is the link to sign up CrossFit Open Sign Up. For More info you can read about the open at this site games.crossfit.com/

Here is a little PVC stretching in the 5:30pm class. Looking good guys!!!

-WOD-

– Tabata Prayer holds (25/15#)
– Tabata Air Squats
– Tabata Planks
– Tabata 10yd sprints (must touch both hands to the ground over each line)

Tabata = 20sec Work followed by 10sec rest for 8 rounds.

Your score is total air squats plus total sprint. If you break a prayer hold or plank during the 20sec it’s -5 reps.

Here is how the Prayer holds should look.
– Full Squat but not too low
– Elbows off the knees
– Back Flat & Chest Up