The City Island Team WOD/Cookout went flawless. The WOD was 30 minutes of partner wheelbarrows, thrusters, sandbag cleans, and medicine ball throws, finished off with a sprint around City Island. It all ended with some awesome food and some serious volleyball.
Huge thanks to everyone that made this possible. We'll definitely be doing it again soon!
Intro to Crossfit Endurance/Running Clinic
This Saturday, from 10-12. Mike Hebe and Kara Shiffer will be discussing how Crossfit Endurance can take you to the next level of your Crossfit game, and how endurance athletes no longer have to run 50+ miles a week to be competitive. Athletes will have the opportunity to have their running mechanics evaluated on screen. To sign up, go under "Events" in Zenplanner and reserve your spot!
As soon as you're done with that, check out Mike Hebe's athlete profile on Station 717!!!
Strength
Backsquat
77.5%x3x9
(This is the last week of the Back Squat cycle. Next week we will take off, then test for new 1RM the following week!)
WOD
Team of two completes for time:
500m Row
5 Bears Complex (135/95)
400m Row
4 Bears
300m Row
3 Bears
200m Row
2 Bears
100m Row
1 Bear
*You row 500m, I "Bear" 5... we then Switch.... You "Bear" 5, I row 500m.
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