KB practice – Thu 9.14.17

 In W.O.D.

Skill:  Kettlebell Snatch Ladder practice. Work up to heaviest KB/ DB possible with each hand.

*Start with the lightest KB, and attempt at least 1 good rep with each hand.
**Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!

Goal:  Can you do the 100# DB/ 70#KB?

Conditioning: AMRAP in 12:00:
– 5 Pull Ups (Performance: Strict, Fitness: Kipping, Health: Ring Row)
– 10 Push Ups (Health: Scale as needed)
– 15 KB Swings – russian (Performance: 2-35# KBs, Fitness: 53/35# or more, Health: AHAP)

Saturday, September 30th will be the Dixon Scottish Highland Games and Gathering at the Dixon Mayfair.  Come on out to watch Coach Buck, Mikaela, and the rest of the Iron Thistle Highlanders throw in the Games!

For September, Sweat Angels is partnering with Rescue Bank. Rescue Bank provides food to rescue organizations so that they can focus on finding homes for each pet! Every check-in will help provide 4 bowls of food to a shelter animal. #care4animals

Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike.  So share with your friends!

For more information, go HERE

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