Sunday, 3/18/12

17 Mar

There is no Intro to Olympic Lifting class this Sunday.  There is also no Gymnastics at 9am.

The last chance at WOD 12.4 is at 11am today.  Sign up on the Google Calendar to attend.

Sammy helps Sayra with the rope climb in Gymnastics. These classes can be intimidating because of their occasionally advanced skills set, but don't worry! Just like ALL of our classes, there are multiple levels of ability in one class, and there are ALWAYS ways to scale movements so that you can practice being better at them for when the rest of you catches up. 🙂 Being better at Gymnastics makes you better at CrossFit!

GYMNASTICS at 2pm with Sammy:

Self Myofascial Release: Foam roll upper back, 3-minutes; Lax ball shoulders(front/back), 3-minutes
Postural Stability: Tuck/L-sit support, 1 minute
Dynamic Warm-Up: 2 rounds of: 10 cat camels, 30-second cat stretch, 30-second wrist stretch, 10 arm circles(front/back), 10 hollow rocks
Skill #1: Iron Cross
Skill #2: Bridge-up
Metabolic Conditioning:
3 Rounds for time:
10 Ring straight arm press outs
5 Candle roll box jumps
10 Bridge ups
5 Candle roll box jumps

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