The science behind power naps, and why they’re so damn good for you

Interesting Read…..
http://io9.com/the-science-behind-power-naps-and-why-theyre-so-damne-1401366016

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– tempo push up
– RDL
– lateral goblet squat
– bottom up kb walk

Then

FITNESS-
20 min EMOM
even – 3 DL
odd – 3 CG Bench
+
10 min amrap
10 kb swings
10 burpees

PERFORMANCE-
20 min EMOM
even – 3 snatch grip DL
odd – 3 CG Bench
+
10 min amrap
10 kb swings (55/35)
10 burpees

Member of the Month: Sam Chevalier
Member of the Month: Sam Chevalier

June’s member of the month is Sam. He is a loyal 6am client. He comes in everyday and works hard. Since starting he has improved by leaps and bounds. Congrats Sam keep working hard and trucking along!!!! From all your coaches at Savin Rock Crossfit!!!