Fittest Games Competitors
Individual Amateur Men – Coach Austen and Cain Murillo
Team – Kelley & Carl Galant, Carson Thomas and Nikki Isbell
Starts Friday at 9am at CrossFit Central Downtown
FRIDAY SCHEDULE CHANGES!
ONLY 1 CLASS AT THE CLINIC!
10:00am (at the clinic)
9:30am – Open Gym
NO COMPETITOR CLASS
TUESDAY, January 28th
7:30pm – The 3 Key Principles to Fitness & Potluck
Coach BiggDave and Nikki will be leading this seminar. They will discuss the 3 Key Principles to Fitness and we suggest everyone bring a paleo dish to share.
THURSDAY, January 30th
6:30PM Class at the Box is a
PUNK ROCK FAREWELL
Some of you already know that Coach Jon and his lovely wife Gemma, will be leaving us this week. They are headed home to Las Vegas where Coach Jon will be coaching for CrossFit Max Effort.
So, the last wod of the day, come dressed Punk Rock, get your wod on and head to Pluckers for some drinks and dinner afterwards.
Dynamic movement prep
Group warm up
Tempo overhead to shoulder. Up anyway
3 sets of 8 reps. Adjust weight as needed
Front squats 2 second pause on all
3-3-3. 103×1 tempo
Knee on the wall
Hamstring up n over