Congratulations!! & Benchmark Week!

Congratulations to all our athletes from this weekend!

Deric came in 1st place at the Europa CrossFit Alpha 1 Athlete Competition in Dallas

Riane & Bethany competed at No Baby Leave the Socks on competition in San Antonio.

Riane placed 4th overall

Bethany PR’d her deadlift by 25lbs and came in 25th overall

GREAT SHOWING!!!!

COMING UP

IDI Challengers

Make sure you are keeping in touch with your coaches!!

NEW CLASS COACHES

MONDAY/WEDNESDAY/FRIDAY

5:30pm – at the box

AUSTEN COCHREN

12:00pm – at the clinic

MATT PLEMONS

TUESDAY/THURSDAY

5:30pm & 6:30pm – at the Clinic

MATT PLEMONS

and

FRIDAY

6:45pm – at the BOX

STACEY BROWN

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

pike and V ups: 4×10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs.

Strength
Hang squat clean
3-3-3-3-3.

Wod.

“Helen”
Run 400
21 kb swings  (1.5/1.0)
12 pull ups

Mad mobi
Pigeon
Lat stretch band
Press ups
Calf stretch

 

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