4.25.19 Workout of the Day

This Friday Night @crossfit843 bring your kids in for a night of fun, fitness, and activities!

7-930 PM, Ages 7-13, $20/child

Please sign up on gym whiteboard or contact Martin or Amber.

CrossFit and ICT

1. Skill: Jump Rope

2. Conditioning:

5 RFT

100 DUBS

20 Medicine Ball Cleans (20/14)

:30 Rope Climb

1:00 plank with feet on medicine ball

Thursday Workouts

So on Thursdays we combine classes as you know. Our goal to combine classes is two fold..1) We believe in training 3 day on and 1 day off, using Thursday as a typical rest day. So, on Thursday's WODs are typically more "cardio based"/ recover days. These are days we can work on skills we typically neglect because of their "non-sexiness. " And 2, we combine these classes for you all to meet to new athletes and build a stronger community.

The @comprain program that we follow on the CrossFit side uses Thursday as a ACTIVE RECOVERY/REST DAY. Us coaches get together and find workouts that best compliment the weekly program.

Coach Trey came up with this WOD.

Why the movements and this rep scheme?

DUBS: We all need work on jump rope, period. For our elite athletes 100 DUBS should be the norm. For others, use this movement as one in which your goal should be unbroken singles or 2x100 singles.

Medicine Ball Cleans: One of our 9 foundational movements, a movement we neglect and need to program more.

Rope Hold: Grip strength, period. In nature, we need to pick stuff up, hang and lift, not always necessarily a bar. This should and will be uncomfortable, but will get us stronger in our grip and forearms.

Plank on Medicine Ball:This movement will help us engage our core more. Here, we are using an unstable surface promoting us to be more "active" or "tight" in our belly.