Warm-Up:
Coach’s choice

WOD prep:
Rope climb practice

WOD:
Danger Island
Teams of 2. 1 person works while the other rest. The next athlete can start when their partner touches the rope.
AMRAP 25
10/7 Calorie bike
10 Ab-mat sit-ups
10 Push-ups
1 rope climb or cargo net climb
*3 rope pulls ground to standing = 1 rope climb

Post WOD:
Mobility

CFS Brief:
Day 13 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