Friday 11/20/15

Friday 11/20/15

“Grudges are for those who insist that they are owed something; forgiveness, however, is for those who are substantial enough to move on.” ― Criss Jami, Salomé: In Every Inch In Every Mile

Gobble Jog – Last day for online registration. Don’t forget to join MVMNT when you sign up! We’re sitting at 31 people as of today! Gym PR!! 

If you have family or friends in town next week that would like to drop in, please email us 24 hours in advance. We’re generally happy to have them in to train with us. However, this isn’t the time for your aunt (who’s been thinking about trying CrossFit) to start. Drop-ins are for people already training at another CrossFit or strength and conditioning gym.

If you are traveling next week, you should definitely consider dropping into a destination CrossFit gym. Do your Google search, be sure that gym accepts drop ins, and pay them the same respect by contacting them at least 24 hours in advance asking if you can drop in. This is one of my favorite parts of CrossFit…getting out into the bigger CF community, meeting other owners, coaches and athletes. Be on your best behavior, remember their clients come first, and execute all mvmnts with perfect technique. Make em say “UGHHHH, Na-nah-nah-nah!!! That athlete comes from a damn fine gym!”

Tonight!

Warmup

Run to Sessions 2x

5 Sets R/L
Single Kettlebell Warmup Flow

3 x
1 Swing
1 Clean + Press
1 Snatch
(after the 3rd snatch)
1 Reverse Getup

Lift

3 x 5 (75-80-85%)
Squat

Levels 0/1
5 x 5
Double Kettlebell Squats

Conditioning

Double Kettlebell Complex:

20 Minutes AMRAP (with good technique!!)
3 reps each movement, alternating sets with a partner

Levels 3/4
Swing
Clean + Press
Squat
Snatch

Levels 0-2
Swing
Clean + Press
Squat

L0/1 – substitute single KB complex if necessary