Friday 5-30-2014

So the month of June is upon us and it’s time to mix some things up! We want to dedicate the month of June to gymnastics! Gymnastics  ability is the basic foundation to all things CrossFit. It’s how we develop the mechanics and mobility to get in good, safe, and efficient positions before we start to add load. We plan to provide progressions galore to get you guys heading the right direction. It’s important to understand that we all don’t work at the same level in all areas. Take this time to do what’s needed to get YOU were YOU need to go. We need to focus on the weak spots and hit them with consistency.  Some things may get repetitive, but bear with us. Get ready for Gymnasty June!!!

We are about to get our canoes and kayaks reserved for the float trip on June 14th. If you’re interested in joining us for a day of fun on Mt Fork River then get your name on the list on the whiteboard by this afternoon!!! 

*Wod may be modified depending on the weather

Warm Up (80 Double Unders)


Deadlift Technique


20 Min AMRAP:

21 Sit Ups

15 Deadlift 225/155

400m Run

Cash Out:

Posterior Chain Mobility and Stretching