Be zen like

Come out and support CFD!

Friday 8/30/13
Pre workout mobility to be done before class: Hips and psoas
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Front squat
2@60 2@70 2@80 2@85 2×2@90%
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In teams of 2:
AMRAP 16 min:
Alternating rounds:
10 Pullups
10 Ground to overhead (75/55)
30 Double unders

Ask coach: For the AMRAP Partner A does all the pullups ground to overhead and double unders for 1 round. The next round partner B does all the reps, so on and so on for 16 min

Schedule update:
-Starting next week CrossFit Kids will be switching to afternoons. It will be Tues and Thurs from 4-5pm. Open gym will be cancelled at those times for the time being.
-From now on YOBILITY will be on Sundays at 10:30am
-Labor day we will running only 1 class at 9:30am

For those of you planning on going to Moxie this weekend, here is a layout of the workouts and what times our 3 teams will be going. Can you tell that Ashley is very organized…..

 Zen and the art of double unders. Slow mind fast hands

Another one for the ladies. OMG you have an amazing ass

 Pretty sweet video from the Lalanne comp from 2 weeks ago. Some more CFD love would be cool be awesome video! Watch out Wade you have some competition. 

[vimeo height=”500″ width=”800″]http://vimeo.com/73365761[/vimeo]