Announcements/Upcoming Events
Paleo Challenge – Starts January 28th, click here for details and to sign-up.
Office Hours – Click here for details and to sign-up.
CrossFit Focus Groups – Pullup group starts 1/9, mobility group 1/16, pushup group 1/23. Click here for details and to sign-up.
Strength & Conditioning – New cycle starts Tuesday, 1/31. Click here for details and to sign-up.
CrossFit Level I Trainer Course - March 10-11, 2012 at CrossFit St Paul. Click here to register.
MovNat Workshop - Mar 31-Apr 1, 2012. Learn the foundations of Natural Movement in this two day workshop led by MovNat instructor Clifton Harski. Click here for details and to register, CFSP|CFMPLS members email us for a discount code.
CrossFit Movement and Mobility Trainer Course - June 30, 2012. Click here for details and to register.
Crossfit Olympic Lifting Trainer Course – September 8-9, 2012. Click here for details and to register.
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Back squat 1-1-1-1-1, then:
50-40-30-20-10 reps of:
Double unders
Situps
Find your one-rep max around the 3rd work set, and finish the sets at 90% of that max. Lifters can utilize the high-bar or low-bar version if they have a strong preference for a version; if you aren’t sure which lift you’re stronger in we recommend utilizing the low-bar version.
Rx 11:36 I love you Annie.
11:05 Rx. Ish.
I agree with Mary. Rx 12:18.
12:45 Rx
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