Run Club 630pm at Jefferson Playground. Come learn more efficient running by learning pose method!
Bring a watch and sign up on mindbody.
Did you make a goal on the 2012 goal's post? If not it is 20 penalty burpees! It is going to keep increasing... After you write down a goal, think of a step you can take to get closer to reaching it.
Double Under Flight (5 minutes)
Build to largest set: Purposely stop between each interval.
ADV: 5-10-15-20-25-30 etc.
15 Kettlebell swings
8 figure eights, left and right
8 KB snatch, left and right
w/2 1/2 plates
lateral, side and forward raises
direct traffic, no rep, around the worlds
3 sets of 5-10 reps of bodyweight, weighted or banded pullups
Try to build each week on previous set.
For time: (20 mins)
Box Jumps 24"/ 20"
Hand Release Push Ups
504-861-0610 (call or text)
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Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog