April 21, 2016


April 21, 2016

Yoga Update

Please take note: NO FRIDAY YOGA, effective immediately. Instead, we are offering yoga each Saturday at 10 AM. We will keep this as a regular class as long as there is attendance.

Rana is a fantastic instructor who is also a long-time CrossFitter, so take this opportunity to get bendy with her!

mike sanford transformation

Shout out to Mike Sanford who has dropped over 60 pounds! 

Workout of the Day
Every 10 minutes for 30 minutes:
50 calories on bike @ 100%
Every 10 minutes, begin until you reach 50 calories. Rest the remainder of the 10 minutes. 

5 minutes of foam rolling legs
3 sets:
:30 couch stretch
:30 pigeon
:30 3-way hamstring stretch

Goal/Skill work – spend 10 minutes on a gymnastics skill

Post your scores to the Whiteboard.