If you are interested in participating in the Gymnastics Seminar that is starting on January 14th at 6:30pm, make sure to sign up and pay to reserve you place. We will also be placing out a signup sheet for Gaynor’s School of Cooking coming up on January 17th. Don’t forget about Jill and Dude’s Movie night on January 27th. Finally, the next CrossFit Competition is on January 31st in Fairmont, WV.
CrossFit Alloy WOD for 12/30/2014:
Handstand Walk Progression
Spend about 10 minutes working on getting inverted, holding a handstand against the wall, holding a freestanding handstand, and/or starting to walk on your hands.
2 Strict Handstand Pushups (45/25)
5 Front Squats (135/95)
3 Strict Handstand Pushups (Level)
3 Front Squats (155/105)
5 Strict Handstand Pushups (Raised Abmat Target)
2 Front Squats (185/125)
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