Saturday, 28 May 2011

News, Announcements, and Special Events:
  • Good luck to Audrey and Allison a the certification this weekend!
  • Workouts Saturday at 6am and 9am.
  • No workouts on Monday!
  • CrossFit Helena competition:  Saturday, June 4th, at Memorial Park.  Check out helenaspringfling.wordpress.com for details.
  • NOTICE:  When doing band-assisted pull-ups, don't use your other (unsupported) foot to get your support foot off the bands!  Use a partner or wait for a coach to help you.  The bands are laminated latex and they are getting damaged so please don't contribute to their deterioration!  Thanks!
Times:
  • 6am
  • 9am
Today's focus:
  • Bodyweight/Gymnastics
Warm-up:
  • DS/BM
  • Wrists
  • P/S
  • Scorpion
  • 2x10:
    • Dip
    • Body row
    • KTE
    • Walking lunge
    • Weighted good morning
Skill:
  • Tire flip
Workout, Pt. I:
  • Walking pull-ups, 10 minutes
Workout, Pt. II:
Gotta Tabata
  • 20/10 for 8
    • Push-up
    • Sit-up
    • Superman
    • Squat
Supplemental:
  • Tire flip
Stretch
Posted by Paul at Fri, 27 May 2011 07:32:35 GMT
Categories: G

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