Welcome Ethan to the club! He’s a real firebreather. Monday he did 75 push-ups in a row. Talk about hitting the ground running!

Thursday’s WOD

Strength/Skill:

Squat/Shoulder Mobility and Overhead Squat Technique

Muscle-up Progressions and Technique

Met-con:

CrossFit Open 11.4

10 minute AMRAP:

• 60 bar-facing burpees
• 30 overhead squats (120/90)
• 10 muscle-ups

A=3x pull-ups for MUs

B=30 bar-facing burpees, 95/65, 3x PUs

C=30 bar-facing burpees, 65/35, 3x ring rows

Notes and Announcements

This morning Eric Naslund will be coming in to take photos of us CrossFitters in action. Please let us know if you would not like to be photographed or at least do not want the pictures shown to others. Otherwise, just come on in, get in a great workout, and try to ignore the camera!

Zach will be out of town this weekend and early next week. Sorry if he’s late replying to your messages!

Reminder: All membership payments have been moved to the 1st of the month (unless you spoke with Zach and rescheduled your payments date). CF Dashboard will process payments on October 1st. Please let us know if you have any questions/concerns. Thanks!

Run, Handstand Push-up, Sumo Deadlift High-pull, Box Jump

This entry was posted on 09/26/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Daily Posts by Zach Smith Comments Off