Don’t forget that we are having an introduction to CrossFit and Yoga on February 28, 2015. This event will be different than our “bring a friend” days from the past. For this even, there will be an introduction to CrossFit and a short workout. Then, we will hear from our Yoga instructors Amanda and Janna as they discuss how Yoga as a practice is a good compliment to CrossFit. After some movements of Vinyasa flow Yoga, we will talk about some nutrition and finish with a social hour. The event is ideal for those who want an introduction to CrossFit or want to see how Yoga can be an ideal supplement. For more information, and to reserve your ticket, check out the listing on Eventbrite HERE.
10:00am – Road Warrior Bootcamps with Vanessa Matthews
CrossFit Alloy WOD for 2/17/2015:
Ring Dip Practice
3 rnds for Quality
Beginner: 10 Jumping Ring Dip Negatives
Intermediate: 10 Ring Dips with Feet Elevated on a Box
Advanced: Max Effort Strict Ring Dips
Then . . .
2 rnds for Quality
Max Effort Static Ring Dip Hold at Lockout
Alternating Death By:
Min 1: Power Snatch (95/65)
Min 2: 4x Double Unders
Example: Minute 1, 1 Snatch. Minute 2, 8 Double Unders. Minute 3, 3 Snatches. Minute 4, 12 Doubles Unders . . .
Post Final Minute Fully Completed to Comments