News, Announcements, and Special Events:

• SATURDAY!  Today!  Rock moving party.  FREE BEER!  Meet at the garage anytime between 10am and 10pm...there will be rocks to move.
• Sage Burgener Olympic Lifting Seminar:  Saturday, October 1st, Bridger CrossFit in Bozeman.  Check it out.

There's something I forgot to mention in yesterday's rant about your crappy technique.  My technique sucks too.  How do I know?  Because I am strong enough to lift alot more than I do, but my technique holds me back.  How do you know when your technique needs tweaking?  If the day ends in "y", you need to work on your technique.  So, you know I'll be working on my technique today, just like you should.  Just call me "Frank".

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Times:

• 6:00am (general)
  
• 8:30am (general)

Warm-up:

• Row 500m or bike 0.5mile as soon as you walk in the door
• Continue warming up on your own until the coach begins the session.
  
• DS/BM
• Wrists
• P/S/P
• Cobra
• Scorpion
  
• Achilles
• A little run with a few burpees and other fun along the way.
  

Strength and stamina:
40-30-20-10 of each:

• Walking lunge (forward)
• Push-up
• Walking lunge (backward)
• Sit-up

Stretch / Mobility