August 21, 2017

2 Rounds of:
3 sets External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+trainer-led barbell drills

10 x 1 Squat clean + 1 tempo front squat (3 sec down fast up) @ 70-80%

2 x 10 Sandbag squats (heavy)

10 x 1 Hang power clean + 1 Sandbag squat (tempo 3 sec down fast up)

1 set of:
15 Strict pull ups, pronated grip
15 Strict pull ups, supinated grip

3 sets of:
10 Abwheel roll outs
15 Abmat sit ups

Lateness: the good news is that the group warm-ups are going well. Sadly, many of you are now late. PLEASE arrive on time to class. Doing a full warm-up will help you stay injury-free. If you are in need of extra mobility, etc., arrive early enough to fit that in. “If you’re not 5 minutes early, you’re late!”

WZA 2018 

For those of you who have been around the gym while, you know that we usually have athletes competing at Wodapalooza, a huge international fitness

festival in Miami each January.

The event has become so large that, in order to compete as Elite, Masters, Rx or Intermediate, you must participate in an online qualifier. It’s already that time again! The individual online qualifier starts September 13; Teams begin October 20.

Those who don’t qualify will have an opportunity to get in the Scaled division during Open registration, but it sells out within minutes.

WZA18 will be held Thursday, January 11-Sunday, January 14 at Bayfront Park in downtown Miami. It’s a great venue. There is always a swim event. The vendor village is awesome. There are Games athletes everywhere. CrossFit “celebrities” conduct workshops and speaking engagements. So, even if you don’t want to participate as an athlete, it’s a fun event to be a spectator. So, mark your calendars!

If you’d like to do the online qualifier as an individual or team, see one of your coaches and let us know.

Information can be found at: 


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