Warm-up: 2 Rounds – 25 Double Unders, Muscle-up Progression, 10 Toes-to-bar, 10 Good Mornings
MetCon – 3 Rounds for Time:
We had some big PRs today on the squat! Erin Slocum slid in to first place for females with a STRONG 190lb effort. Congrats to Erin. Also, a big boom-shacka-lacka to Rachael Oberman for finally finding the bottom of a squat today. She set a new 5RM PR!
The goal board is being filled up. Make sure you get with a coach sometime this week to have your goals placed up on the board. We want you to have two measurable goals that will be time-bound to the end of this year. If you have a question or aren’t totally sure what you should do, ask a coach for some help. I’ve seen goals as diverse as “deadlift 475lbs” to “15 consecutive double unders” to “get a job so I can afford to keep my membership till the end of the year and beyond.” All of these are admirable goals.
If your goal has a skill component to it, you must practice! Here is a short article on practice by the esteemed Adrian “Boz” Bozman from CrossFit SanFrancisco.
Constantly working on my double unders,