28MAY2015

28MAY2015

ANNOUNCEMENT:

June CrossFit 101 Beginner class starts next Tuesday the 2nd! Looking to check out CrossFit or know someone who is interested in trying it out, this is your class. 8am or 715pm, contact us for more info or sign up online here: http://www.crossfitanacortes.com/index.php/sign-up 

Annual Beach Body Challenge starts next Wednesday the 3rd with the dunk tank!!

SKILL:

1) Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

2) Rope climb technique

WOD

CrossFit Mountain - Bike

12 AMRAP 

200m Sandbag Run

20 KB Swings (70/53)

15 Box Jumps (30/24)

 

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