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The Buy In

Warm Up: teams of two: junkyard bearcrawl x4 each Skill: snatch complex 10 rounds of the following complex: -halting snatch deadlift (pause below knee) -flat-footed high pull -hang power snatch -power snatch Skill Option: kettlebell swing variations -perfecting the basic swing -using the hips while transitioning from frontal to lateral

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PeaShooter

Warm Up:  med ball run! Skill: overhead squats overhead squat, 20-20-20 reps ascending. *first set with the barbell only. If you cannot get into a comfortable overhead position, perform the following cycle twice: windmill x10 each side ankle and calf barbell roll out, 10 passes each leg goblet squat, 10

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The Sled Mile

WOD: The Sled Mile In teams of three: while one athlete runs 1 mile, the other two will cycle: alley pull/drag with 3/4 bodyweight ab disc 30m rotate upon completion of the mile, with each athlete running 1 mile.

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As Many Reps As Possible

grabbing some fresh air post-WOD  Warm Up: bear crawls and ab disc in teams of two, alternating: bear crawl, 20m ab disc, 20m burpee long jump, 20m 2 rounds each. Skill: kipping the dip, clean prep 10′ to learn the dip balance 5′ to work on returning to a hollow

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Dragging Balls

Kalie, getting work done. Warm Up:  turn on your butts, WTF is RDL? Skill: hip thrusts and RDL’s romanian deadlift 10-10-10 then, add weight and barbell hip thrust 10-10-10 WOD: Dragging Balls In teams of three, for 3 rounds: 1: alley pull down, sled drag up with bodyweight 2: 2o

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The Gun Show

Vicki, bringing the gun show to 31 Heroes. Warm up: teams of three, alternating for three rounds banded shoulder press, 5 each side scap push up, 15 reps L rotation, 15 reps Skill: pressing strict barbell press, 10-10-10 ascending, then 20 reps with 60% of your final set. or handstand

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Overhead, on the Bar

The 31 Heroes Crew. A tough workout for a great cause! Warm Up: 10′ of ladder drills Skill: snatch hit 10 for hit and catch drills, then 10′, every minute on the minute: 2 hang power snatch. Go to singles if you surpass 75% of your 1 rep max. Skill

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1:1

Warm Up: hip/knee/ankle focus, perfect squats Skill: 20 rep front squat front squat tech: consistent set up, proper rack/elbow position, common faults, dumping the weight front squat 20-20-20, ascending (shoot for around 80% of your 20 rep back squat) in between sets perform 15 jumping jacks, then rest 2′ WOD:

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Having trouble with RSVPing? Read This.

Last week, we got a slew of emails from the tribe regarding difficulties signing in with ZenPlanner. What happened is ZenPlanner updated their system, and actually made it easier to sign in/up for classes via a web browser or smartphone. Click or copy this link: https://crossfitcda.sites.zenplanner.com/login.cfm?message=NONE&FRAME=false Make sure to bookmark

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31 Heroes

Click here to register for 31 Heroes!   31 Heroes AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a

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