Heavy stuff..


Lately we have been doing more strength training in our daily work outs and that is an awesome thing. In order for us to get better at Crossfit we sometimes have to go heavy. And in order to do that we have to lose the fear and sometimes just go after it. When going heavy some things to keep in mind are:
-being safe
-using proper form
-not being scared of failing
Sometimes failing a lift is important because we learn what our boundaries are and when those percentage days come up we know exactly where we should be. So ask questions and go heavy but always with perfect form.

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
100m run
Rings rows
Wall squat
1-2 strict pull ups


A. Hang squat clean skillwork
8 min of cindy
400m run
4 min of cindy
800m run