Aug 4, 2016

Friday 16.08.05

- Samson Stretch (3x each leg, hold 15-30 secs each side)
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Inchworms w/Push-up at bottom
- 20 Single Leg Touches (10 each leg) - Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.

- Row Relay
With a three person team, row 5K with each person rowing 250 meters at a time.
Post time to complete to Comments.

- Pigeon Stretch
- Couch Stretch
- Downward Dog
- Upward Dog
- Foam Roller: Back, Glutes, Hamstrings, Hips, Calves, Shoulders

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Rich M. said...

The 0530 group is growing!! Great crowd! Make sure you work on some mobility this weekend. If you are new to CrossFit, I recommend you go acquire a lacrosse ball (or two or three), and a roller at a minimum. We will continue to work mobility in the mornings.

Great work! Glad to be a part of the team!


Aaron D/Ryan P/Mark V - Rx - 17:43

Looking forward to a couple days of recovery. This has been a tough week. See you guys on Monday.

Sara Cheatham said...

I've got to go see my brother, he's in bad shape. Bummed I'll miss 1600--Kill it guys!

Matt Slyder said...

19:14 with 2 person team


Matt - That's solid. Nice work.

Dwayne Beasley said...

22:19 with my wife Rebecca and Earl.