Our 6-week gymnastics seminar is coming to an end next week. The members who participated have had nothing but great things to say about Mark Freeman and the Freeman Technique, LLC. This first program was dedicated to mastering the kipping pullup, and we have seen the progress translate into regular class. We have had requests to do another 6-week program dedicated to achieving and/or perfecting the Muscle Up. The seminar’s offering is based on interest. So, if you are interested in participating in the next program, make sure you tell a coach. The program will stay on Wednesday nights at 6:30pm.
CrossFit Class at 6:30pm will be canceled today.
CrossFit Alloy WOD for 2/11/2015
Tabata Plank Hold on elbows
High Rack Position
Banded shoulder mobility (Facing pullup rig, side to the rig, back to the rig)
Banded wrist mobility (step in band, move arm to high rack, place elbow over bar)
As Many Rounds as Possible in 15 Minutes:
30 Double Unders
8 Hang Power Cleans (155/105)
Post Rounds to Comments
6:30pm – Mastering the Kipping Pullups with Freeman Technique, LLC
7:30pm – Olympic Lifting with Greene Barbell Club