June 14, 2014 admin


16min AMRAP – in teams of 2:

50 Wall Balls
50 Sit Ups
50 Lunges
50 Ring Rows

Competitor’s Program

1. EMOMx7: 1 Power Clean – Pause 2 seconds above knee

Notes:  Start around 60% and build as you go.

2. 5×2 Split Jerks – build as you go

3. For Time:

Row 1k
Run 1mile
Row 1k

Notes:  Compare to 4/2/14.

ANNOUNCEMENT:  Nikki Mac, Coach Vince and Coach J will be competing at the Heroes Competition this today at Motor City CrossFit in Sterling Heights.  Our heat times are: 9:36am, 11:20am, 12:51pm and 2:20pm.  Top 8 teams compete in Finals at 3pm.  Come out and cheer us on!

There are still classes as normal (we hope we didn’t confuse you given the fact that both of us are competing).  Doors will be left open and you can just come in and do whatever you want…JUST KIDDING!  Paulie and Husman will be taking over coaching duties for the day!

“I can accept failure, everyone fails at something.  But I can’t accept not trying.” – Michael Jordan

2 Drills To Injury Proof Your Ankles

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