Hey Friends!
Seemed like a, “hang out with pro CrossFitters” weekend for a lot of our members! Combo of the women strong weekend, and Ali (the one in Australia) hanging out with Matt Fraser. Sounds like everyone had a blast and hopefully picked up some good tips from the pros.
Seems like the colder weather is coming – That means less running and more rowing coming up soon. We’ll hopefully have some offerings to help improve your rowing technique coming soon!
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Strength:
Every Minute for 10 Minutes:
ODD – 3 Paused Front Squats @60% (3 seconds in the bottom of each rep)
EVEN – 5 Supermans (3second hold at the top
Metcon – “Not-so-Nasty Girls”:
3 Rounds for time:
21 Air Squats
15 Ring Dips (sub dip bar dips, or hand release push ups)
9 Deadlifts (275/185/~70%)
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