Warm-Up:
Coach’s choice

Pre WOD:
3 attempts at a Max time axle bar deadlift hold @ Bodyweight. Rest 3 to 5 minutes between attempts
*No hook grips or mixed grip allowed!

*Record your max hold time on the whiteboard.

WOD:
Trash Talk
3 rounds for time
30 Russian Kettlebell swings (70,53)
20 Push press (75,50)
10 Burpees over the rower
20 calorie row

Option 2:
3 rounds for time
30 Russian Kettlebell swings (53,35)
20 Push press (65,45)
10 Burpees over the rower
20/14 calorie row

Option 3
3 rounds for time
30 Russian Kettlebell swings (35,26)
20 Push press (45,30)
10 Burpees over the rower
20/14 calorie row

Post WOD:
Foam roll thoracic spine.

CFS Brief:
Day 22 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

Link to the event flyer

Link to Registration