Warm-up: 3 Rounds – 10 Glute Bridges, 10 Side Steps with Blue Band, 11 Push-ups; Foam Roll T-spine
Front Squat: 3×3
MetCon – 5 Rounds for Time:
25 Kettlebell Swings
1 minute to complete all swings
(If swings aren’t completed within time frame then row 1000m for each uncompleted round)
***REMEMBER NO FREE SATURDAY CLASS DUE TO A CROSSFIT COMPETITION/ FUNERAL***
Isn’t that picture fantastic? It’s a Coach CBo original. Okay so if you haven’t heard about Adam, Coach G and Coach CBo’s run yet then you don’t listen to us talk, read the website, or read the whiteboard at the gym. So for those of you who don’t do any of that… I will explain again.
October 24th at midnight Coach G, CBo, and Adam will begin their 18 hour, 72 mile trek across the AT for Children’s Hospital. It’s not a giant race, it’s just the three of them and all the proceeds go to charity. They have been working out really hard (with the exception of Coach G) and have been working even harder to raise money for the children. This pictured design can be found on some sweet t-shirts at the gym. Shirts cost a minimum of $20, but more can be donated. If you don’t want a shirt but want to donate, throw some loose change into our donation tin.
<3 Coach Miss J