Skill superset – Tue 9.12.17

 In W.O.D.

Skill:  3 x max reps of the following superset:
– Chin Ups
– Dips (Rings, Box, Bar)

*If you don’t have these movements, then substitute ring rows and push up of choice

Conditioning:Complete the following for time:
– 200m Run
– 40 Push Balls (Performance/ Fitness: 20/14# to 10/9′, Health: 14/10# to 9/8′)
– 40 Box Jumps (Performance/Fitness: 24/20″, Health: As high as possible)
– 200m Run
– 30 Push Balls
– 30 Box Jumps
– 200m Run
– 20 Push Balls
– 20 Box Jumps
– 200m Run


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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