Thursday October 24, 2019

Premier Sponsor: DS Electric

Hospitality Sponsor: Schwartz and Patten DDS, PC

“It’s important to keep trying to do what you think is right no matter how hard it is or how often you fail. You never stop trying.”

Primer: 3 Rounds For Quality
30s Overhead Barbell Hold
20 Shoulder Taps (push up position)
10 Dead bugs
10 Prone Snow Angels
5 Push Up T’s (each side)


Fitness | Fitness Light:
Teams of 2: On The Every 2 Minutes x 8 Rounds
20 Dumbbell Snatches @ 35/20
20 Wallball @ 20/14
Max Cal Bike

Score is Cal Bike

Both the Dumbbell Snatch and Wallball can be done at the same time. You can not get started on the bike until both movements and reps are complete.

RX | Performance:
odd: Movement 1
even: Movement 2

RX | Performance: “Goat” is CrossFit slang for a movement that challenges us. Examples: Handstand Walks, Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. We improve our technique by practicing with a low heart rate. When we do these movements with a high heart rate we call that training. Today we focus on “practice” (yes I’m talking about practice). Let’s hone in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results and progress. Choose two “GOATS” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Friday – Morning Classes – 20.3 FNL at 5 pm
Saturday – Normal Classes
Sunday – Open Gym 10-12
Monday – Open Redo in class or alternative WOD

If you need special accommodations or timing for Friday please email Erik by Thursday Night at 10 pm. Thanks and we’re looking forward to an awesome 20.3