Were you an athlete prior to joining CrossFit?
Congratulations to everyone who completed the nutrition challenge over the past 4 weeks!
Team PM (Night WOD'ers) 2,277 points
Team AM (Rise and Grind) 1,983 points
It was a close race the entire time! We decided to recognize and reward individuals on both teams for their consistency and discipline throughout the entire challenge! We all had different goals going into this challenge. Some wanted to lose weight and inches. Others wanted to gain weight or muscle. And some wanted to maintain. However, we all had the common goals of wanting to develop healthier nutrition habits. A proven way to develop habits and achieve goals is to keep a daily journal of your actions. That is what posting your food on the blog was about! We have made a list of all participants on either team who kept daily record of their progress (food journal posted on the blog) at least 90% of the time. This demonstrates commitment to developing a habit in order to achieve one's goal! Congratulations to these athletes! We have a speed rope for you as well as a massage (free normatec session)! Claim your prizes! Pick up your rope and choose a time to schedule your massage!
Set the clock for 30 minutes
Start at 0:00100 Double unders (SU 3:1)
25 Power cleans 115/75 (75/55, 45/15)
45 pull ups (ring rows)
100 double unders
20 power cleans 135/95 (95/65, 55/35)
30 CTB pull ups
100 double unders
15 power cleans 155/105 (135/95, 75/55)
15 bar muscle ups (15 pull ups or ring rows +15 dips)
Score=athletes will record their times for each section.
B. MOBILITY WOD: set clock for 7 min
2min: barbell calf smash R
1min: calf stretch R
2 min: barbell calf smash L
1 min: calf stretch L
1 min: tricep stretch (30 sec R/L)