Friday 120928

Black Box WODs (check schedule for times):
A: Back Squat 3×3 @ 75%

B: Find your 3 rep max on the weighted pull-up

Beginner WODs (check schedule for times and locations):
A: Mobility Work

B: Scaled “Isabel”
For Time: 30 Snatches (95#/63#)

CFE WODs (6am, 7am, 8am; meet at 28th St.):
Tempo intervals!

Just a few faces you might recognize, post-CMC last weekend:

Increased obesity is wiping out most health benefits of less smoking
How to avoid crossfit burnout
Delete…
The obesogenic effect of non-evolutionary “strange” foods
The surprising motivational power of self-compassion
Prevent black toenails with the zig-zag lacing technique (video)

Here’s what’s on tap for Saturday’s classes:

Black Box WODs (check schedule for times):
A: Russian gymnastics warm-up

B: Conga Line: Bench Press & Pull-ups, 5 Circuits. (Weight is right when bench press and pullup reps are equal.)

Beginner WODs (check schedule for times):
A: Back Squat 3×3 @ 75% of 1 rep max

B: Find 1RM weighted pull-up (or smallest band)