Wednesday, 01-30-13

Here's the link to the CrossFit Open registration page if you are interested...2013 Registration


"An ounce of practice is worth more than tons of preaching" - Mahatma Gandhi


We did overhead squats yesterday during the WOD.  Have you noticed that overhead squats are part of the prescribed individual warmup that you is on the board?  Do you do them?  20 per warm-up x 5 times per week = 100 reps.  100 reps x 4 weeks = 400 reps.  If you start practicing these every day, you should see dramatic improvement over the course of a month.



Power clean and jerk, focus on proper form and technique



21-15-9 of:

  • Handstand push-ups
  • Ring dips
  • Push-ups







 In honor of Petty Office 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.


30 abmat situps


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