I told everyone to do a minute of the couch stretch. I turn around, and look what i see……..

Saturday’s WOD

Partner workout:

With a partner, complete as many rounds as possible in 20 minutes:

• 10 kettlebell swings (1.5/1 pood)
  
• 10 jumping lunges (alternating)
  
• 10 Push Presses (95#/65#)

-While one person is working on the AMRAP, their partner will be running a 250m run………Backwards! MUAHAHAHAHA!!!! Switch places after each run.

Bring a friend Saturday! If you bring in a friend today to try out Crossfit for the first time, we will give you a free CFI water bottle if you don’t have one already!

We are officially scheduled to host the CrossFit Kettlebell Trainer Course on November 4-5! Crossfit HQ instructor Greg Amundson will stick around for two more days after the CrossFit Goal Setting Trainer Course to teach the art of the kettlebell. This is a tremendous opportunity to improve technique and learn new exercises, ultimately transforming you into a kettlebell wizard!

Here are examples of techniques that will be covered over the weekend.

1. Swing and Swing Variations
   • Russian Swing
   • Power Swing
   • American Swing
   • Swing Release (two hands)
   • Wall Ball Substitute
   • One-Arm Swing
   • ½ Rotation Switch
   • H2H Swing
2. Turkish Get-Up (TGU) and Variations
   • Floor Press
   • Arm-Bar Stretch
   • Tactical Turkish Get-up
3. Clean and Clean Variations
   • One-Arm Clean
   • Bottoms-up Clean
   • Dead Clean
   • Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
   • Military Press
   • Push Press
   • Jerk

EMOTM: F-Squats, Broad Jumps

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