Smoke is not too bad at the gym, but if you have asthma or have an inhaler, would not be a bad idea to bring it.
**UPDATE** 3pm: breeze has picked up, gym is pretty much clear of smoke
10 Pass Thrus
With thumbs up and hands out to side, 15 Forward arm circles
(5 small, 5 medium, 5 large)
With thumbs up and hands out to side, 15 Backward arm circles
With thumbs down, 15 forward circles
With thumbs down, 15 Backward circles
2 lengths Crab Walk
2 lengths Bear Crawl
3 sets of 5-10 reps. Beginner: box dips, Int/Adv: Bar Dips
(Either kind can be weighted)
Rest 2-3min between sets, work on shoulder mobility between sets.
WOD: Run a 5k
Int/Beg 2 miles
Coach will determine your level.
(Intermediate level isn't for people who don't want to run a 5k)
Injured people may row a 5k Adv./2k Int., Beg
504-861-0610 (call or text)
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Next Fundamentals Classes
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We have fundamentals classes starting every 2-3 weeks!
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More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog