Warm-Up:
Coach’s choice
WOD prep:
Prep the row
WOD:
Teams of 3 or 4
10k row for time
*Accumulate 400 ab-mat sit-ups during the 10k row.
Post WOD:
Foam roll for 5 minutes
CFS Brief:
Day 28 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Row, Row, Row Your Boat…”The Dottirs Plus” (Becka, Eric, Deb): 42:03
Lots of fun OUTSIDE with Becka and Eric!! We finished out sit ups around the 14:00 mark and chilled away at the row throughout – great teamwork!! Thanks Hanna!
JD and the Sisters (Ilana and Michelle) – 43:50
Initially tons of fun outside in the crisp morning air…then it sucked just like it does inside.
Nice way to start a Sunday with the CFS crew.