Skill focus – Thu 11.09.17

 In W.O.D.

Skill: Spend 15:00 practicing Muscle Ups, Strict Pull Ups/Chin Ups, or Kipping Pull Ups or Dips

It’s been awhile since we’ve worked this skill.  There is much more to muscle ups then simply trying and failing (or trying and succeeding) on a muscle up.  There are dips, pull ups, chest to bar pull ups, static holds, negatives, strict movements, etc.

*Hopefully you created or begin this week to create a plan for progression in any one of these movements.  Talk to your coach if you need assistance.

Conditioning:  “CrossFit Games Open 13.3/12.4”:
Complete as many rounds and reps as possible in 12:00:
– 150 Wall Balls (20/14# to 10/9′, Health: 14/10# to 9/8′)
– 90 Double Unders (Health: Attempts or jump rope running in place)
– 30 Muscle Ups (Fitness scaled: muscle Ups on knees, Health: Burpee Toes to Bars)


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

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