Monday, January 24
.Announcements:
We’re thrilled to be adding new members to the community and seeing attendance pick back up after the holidays. We have a few news items for you!
We’re very excited to welcome Coach Dan Hartley back to our community. Some of you may remember Dan from the CF Pisgah days, and he has been a staple in the local CrossFit and weightlifting community for years. Dan will be coaching the Monday 12pm class each week. Welcome back, Coach Dan!
Coach Mark is doing the Monday Night Skill Session again this week! 6:30pm. He'll be focusing on the snatch. This is a great way to slow down and spend a ton of time working on this movement. Appropriate for ALL LEVELS! RSVP on Zen Planner or the website.
The CrossFit Open approaches on the horizon, beginning on February 24. While our priorities as a community are more focused on community and a “Better Than Yesterday” mindset than competing, I will say that the Open, while being obviously competitive, is a great vehicle to achieve our goals of coming together and improving. All of that is to say I hope you’ll consider getting involved. It’s cheap ($30), traditionally accessible to all levels of athletes and experience, and is fun. To register or learn more, go to games.crossfit.com.
Also, please consider signing up for the online judges course. Athletes in the Open are required to be judged by judges that have completed this course. This is also affordable ($10!), online, and is a great tool to increase your own development and awareness of movement as an athlete.
We’re looking at a normal week of classes. While the weather projects to be cold, I don’t see much in the way of snow and ice that might throw us off. This is a GREAT WEEK to plan your attendance at the space, RSVP for sessions, and get your work in. NOW is the time to fully set your habits and prepare for an awesome year.
Monday
This week’s long grinder hits on the first day of the week! No strength today. We’ll review some assault bike tips and get right into the long WOD. Let’s go….
Skill: Assault Bike Efficiency (5 min)
WOD:
Complete as many rounds as possible in 30 mins of:
50/40 Assault Bike Calories
25 Burpee Box Jump Overs, 24/20 in
50/40 Row Calories
15 Devil Press, 40/25 lbs (KB Swing)
30 Dumbbell Push Press, 40/25 lbs