Thursday, January 13, 2011

You guys and gals all rock!  We love the growing classes - keep up the great work!  For our newbies, if you ever struggle with people asking you the question "What is CrossFit?" - here's the answer from the founder of CF.

"CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity."
-Coach Greg Glassman

WOD

15 Power Cleans (135/85)
15 Wall Balls (20/14)
400M Run
13 Power Cleans
13 Wall Balls
400M Run
11 Power Cleans
11Wall Balls
400M Run

FOR TIME
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Check out the Mobilty WOD at http://mobilitywod.blogspot.com/
Work on your choice of hip flexor and extensor stretches AND stretch your anterior tibialis (muscle on the front of your shin) with the toe point stretch against the ground which is shown in the video above.