Thursday, March 6, 2014
NEVER GETS OLD.
VIDEO Extras needed THIS SUNDAY!!
We are filming a Swamp Rabbit CrossFit video for the website and would love for all of you to be a part of it. It will ultimately be a showcase of the facility, but we want it to look as though the facility is in use….people in each room and people on the mat. If you can make it, please wear workout clothes and plan to do staged movements during takes.
We need there to be at least 80 people here on Sunday from 1:45-4pm.
We will still run regular classes at 1 and 3 and will still use the 2:00-3:00 time slot to complete open WOD 14.2, like we did last Sunday.
If you can commit to being at the gym from 1:45pm until 4:00 pm on Sunday, March 9 please put your name on the front whiteboard. Every athlete is invited. Please wear SRCG gear if you have it.
We know that your time is valuable so thanks in advance for sharing it with the SRCF family.
15 Minutes of Goat Work(something you need to work on but always avoid)
Goat List: Handstands, L-Sit, Pull Ups, Rope Climbs, Muscle Ups, Form work with any lift, Pistols, Box Jumps, Double-Unders…etc
Side Splits 90 seconds per side. 120 seconds if you did it last week.
Pull Ups/Ring Rows
6 strict pull ups or ring rows
24 walking lunges