Bear Technicality

Tony - Solid Set Up
Tony – Solid Set Up

CrossFitFarmShares

We will run a reduced schedule in the am for the holiday. No 6am or 7am classes. 530,630,730 Will be All Levels classes. The remainder of the day will run as scheduled.

Sweet Georgia P’s is offering deliver to the box of farm shares on produce, meat and eggs.  Check out their website for more info at www.sweetgeorgiap.com

FINAL day of the 21 day No Sugar/Paleo Challenge please log HERE. Huge shoutout to all those who participated! For those who have not logged online please go back and fill in your days so you get credit for your hard work! We will be taking measurements and pictures on Tuesday, February 17th and Thursday, February 19th so please be sure to stop by the front desk. Nice work !

Hollow Rock Challenge
60 Reps

Skills
Rowing Technique
Bear Complex

WOD 1
2k Row For Time

Rest 10 Minutes

WOD 2
10 Minute AMRAP
1 Bear Complex (95,65)
2 Bar Facing Burpees
2 Bear Complexes
4 Bar Facing Burpees
3 Bear Complexes
6 Bar Facing Burpees
….

Level 2 (75,50)
Level 1 (55,35)

Because of last Monday’s reduced schedule due to the snow storm – Tonight’s Moskillity class will focus on loosening up the anterior (front) of the shoulder and the triceps. These muscles groups limit range of motion and, compromise shoulder position, and ultimately stop YOU from getting better. We will loosening up those muscle groups and putting our new found mobility to the test with a small ring dip skill WOD to confirm the progress you’ve gained. We will be taking before and after pictures so you can see the results for yourself!

Moskillity Class 7:00 – 7:45pm:
Ring Dips
Upperbody Mobility (shoulders, triceps, etc)

5 Comments

  • Paul

    02/17/2015 @ 1:44 am

    row: 7:32
    Wod: 6+13

  • Trevor Crean

    02/17/2015 @ 1:02 am

    Row: 7:38 (PR)
    WOD: 5+16 (or 6+10?) Rx
    Not sure how we score this one, I did 6 bear and 10 burpees before the buzzer.

  • JBo

    02/17/2015 @ 12:24 am

    2000m row: The good news is that I beat my prior PR of 8:02. The bad news is that I REALLY wanted to get below 8 minutes, but ended up with 8:00.3. Kind of enjoyed this in a sick sort of way. Thanks to Berretta for his encouragement throughout. But why he was playing Nickelback to get us through the row is beyond me.
    WOD 2: 5 + 5 L2 – probably could’ve pushed a little harder on this one…

  • Frawls

    02/16/2015 @ 7:14 pm

    Row: 7:31
    WOD: 6 Rx

  • Brian M. Maser

    02/16/2015 @ 12:09 pm

    Row: 6:52
    WOD: 6+14 Rx

Comments are closed.

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