141103 Monday 0900 & 1800 & 1915


Here it is athletes! Our first day of our new classes, new coach and new month of skills! As we near closer to the open you will see programming change slightly as we transition into those 8-15 minutes WOD time frames! Get ready also to do some trials on last years open WODS!

This month we are going to have a very heavy gymnastics bias. We are approaching the CrossFit Open 2015 season and I want your skills to be the best they can be. Since last open there has been a strength bias in programming. Work for X amount of time to establish first it was 2-3 rep max, then 5, and we just finished up our 7 rep max to help transition us into more muscular endurance body state.

We are going to start this month off with the fundamentals because with all things that is where you make your money. Fundamental movements that we are going to cover will be:

Hollow Body
Arch Body
Support Position Rings
Parellets/Support position
Pistols (Which we are already knocking out)

We will be running drills for these and incorporating them into the warm-ups for further reinforcement. So in other words November is basically going to be a party!

Speaking of great damn job on Barbells 4 Boobs! We are almost at $2,000 dollars and that is quite the feat!


Jared – FTCF

A. Progressive Model Pistol

B. Skill WOD
Hollow Body/Arch Body
3 Rounds Body Rock Drill x 30 Seconds

100M Run
10 x Burpees
10 x Pushups
10 x Mountain Climbers
10 x Situps
10 x Prisoner Squats

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