Thursday October 31, 2019

20.4 – Barbells and Brunch Saturday November 2 @ 8 am

Premier Sponsor: Moriarty Physical Therapy

Hospitality Sponsor: Move The Needle 

“The soul becomes dyed with the color of its thoughts. – Marcus Aurelius

Technique – 3 Position Snatch 5×3 (Low Hang, Hang, High Hang)
60% or less

WOD: Goat Day EMOM x 20
odd: 40s Kettlebell Swings @ 53/35
even: 40s Wallball @ 20/14


Goat Day EMOM x20
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.

This Weekend:

Friday – Open Workout 20.4
Saturday – Barbells and Brunch
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 20.4