Monday, July 7
“What happens next is up to you.”
—Chris Sacca
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging (try to increase the pace every 40 seconds)
10 hip & back extensions
8 deadlifts, empty barbell
8 thrusters, empty barbell
Strength/Skill
4 RFQ, After WOD:
Russian Twists x 20
Wall Walks x 5 (HS Hold, OH Hold or Carry)
Barbell Good Mornings x 15
WOD
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Thruster, 95/65 lbs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
9:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.