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Five Days Left…10/20/14

This coming Saturday, we will be hosting part 2 of our Fall Workshop Series focusing on Running. Here is what to expect:
Running is a skill.
It’s a necessary skill to cope with the unknown and unknowable demands life may throw at you.
Whether you need to run through an airport to catch a plane, along the sideline to cheer on your child, or to escape the Zombie apocalypse, at some point you’ll want to run better.
How does posture affect your run?
What CrossFit skills transfer to better running?
How can you run the same speed using less oxygen?
Why can’t you sprint faster?
We’ll cover these and more, including gait analysis to help you run more efficiently and stay injury free.
Use the following link to sign up NOW!
https://www.facebook.com/events/714159978676161/
90b370ce-dfa6-416d-af0b-564e1fc51ff4

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A. Weightlifting:

15min to 3RM Split Jerk

B. MWOD:

Banded Overhead Shoulder Distraction – 3 x 30s

OR

LAX Ball 1st Rib – 3 x 30s

C. WOD:

9min AMRAP –
100m Waiter’s Walk Left Arm (50/35)
100m Waiter’s Walk Right Arm
40 Double Unders
20 Sit-Ups
 
D. Post-WOD Recovery:
You will see that we’ve added this new section. Your coaches will explain it’s importance and it will be mandatory for you to complete before leaving the box. Yes, it’s that important!
5min Upper Back/Shoulder Recovery – Foam Roll and/or LAX Ball the areas that feel most flush with blood!
 

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