3 minutes of z1 wrok
3-5 minutes of mobility work
*upper back, ankles, hips
3-5 minutes of workout prep
Seated PVC wall angel
A. 3 position Power clean Skillwork – 10 min
B1. RDL @3010, 4 x 4 – 6; rest 90 sec
B2. Bench press @3010, 4 x 4 – 6; rest 60 sec
B3.1 min amrap squat thrust Box Jumps x 4; rest 2 min (step down)
As I sit here on my flight to California to the Crossfit World Games, I can’t help but feel like a little kid going to Disney land. Some of you may know I am traveling with one of my close friends and training partners Dan Loewenberg who has made it to the masters 40-44 division in the games. He competed against thousands of men around the world and was top 20 by the end of the open. Dan lo is a true fighter. He fought his way back up to the top after a rough start in the open. He is the definition of a true athlete because he had heart. He never gave up and never let doubt cross his mind. So lets all support Dan lo during his 3 day competition. I will be sure to keep you guys posted with pictures and updates on how one of our team members is doing.
-Remember EVERY Saturday at our 10am class is our friends and family class too. So bring a friend or a family member so you can show off what you do and get them into it too. And by the way its FREE for them.
-July 20th we will be having a BBQ after class for friends and family.