Mobilize those hips – Tue 8.22.17

 In W.O.D.

Strength:  Deadlift 3-3-3-3-3

Conditioning: 5 rounds:
– 30 KB Swings – russian (Performance: 2 – 35#/ 2-25-26# KB/DB, Fitness: 53/35#, Health: up to 44/26#)
– 30 Lateral Plyo Skiers 1 RT + 1 LT = 1 Rep

*Lateral Plyo Skiers: video HERE.  Use bench, weight plates, boxes, etc.


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!

For more information, go HERE


Sunday we mentioned Coach Buck and Mikayla and their Scottish Games Training (HERE).

The Iron Thistle Highlanders are putting together an Unofficial Games locally in Vacaville.  The ITH Invitational Throwfest will be Monday, September 4th from 9am-4pm at Meadowlands Park, 6181 Vanden Rd, Vacaville, California 95687

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