10.17.15 Workout of the Day

Meg, 2015 I CAN Games, conducting FREE seminar today 930 am

1.Today, Meghan Martin our CrossFit Coach anf Full-time Physical Therapist will be hosting A FREE seminar at 930 am, following the 830 am class. She will be covering muscle imbalances, corrective therapy and Kenisio taping. This 30 minute open forum seminar will be super-informative. We highly recommend any athletes with mobility issues and muscular issues to attend. Thank you Meghan!

2. Max will be conducting a FREE Group Run today at 815 am today at the box. Any athlete that has a desire to become a better runner, improve their runnuing mechanics, or just get up and run, please attend. the more the better. Thank you Max!

CrossFit 715 and 830 w/Martin

General WU: Coaches Choice

Specific WU: 150 m run+ 5 reps/movement

WOD 1:For Max Total Reps

Min 0-7: 800 m run in remaining time max cal row

Min 7-10: rest

Min 10-17: 800 m run in remaining time max straight leg abmat situps

Min 17-20: rest

Min 20-27: 800 m run in remaining time max bumper burpees (25/15)

Min 27-30: rest

Min 30-37: 800 m run in remaining time max DL (155/105)