Our Kettlebell workshop runs this Saturday at 1 pm. The workshop should be about 3 hours in length with lots of instruction on new techniques and skills for us to bring to our CrossFit workouts. Cost of the seminar is $75.00, if you have not signed up already please email me and let know that you wan to attend.
WOD
75 Overhead Squats for time.
weight is 95 lbs for guys 65 lbs for girls.
Drive those shoulders up into their active position contract your core and start squatting.
Rest a few minutes
ROW 1000 m for time.
If you don't watch this video and immediately feel like driving to CrossFit to hit some Olympic lifting, you need to get to the gym more. This video kicks ass!
Freddy C
Got this video from CrossFit One World in California....INSPIRATIONAL to say the least.
and.......
On a lighter note here is Bills new pull-up??? device for the Nooners
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