Friday

Coach Chris recently attended the CrossFit Gymnastic's Cert and is now a 

CrossFit Gymnastic's Trainer and will be coaching this weekends SKILLS class

on Sunday at Noon.

Kipping and Toes to Bar will be the skill work.

There will be a short portion of core strength so that you can learn movements to do during open gym on your own to help gain the strength needed for a lot of the gymnastic movements. 

Chris will also give an intro on spacial awareness which is something we learn as toddlers but quickly lose due to sitting in offices and at desks all day long. Spacial awareness greatly affects the efficiency of your movements. 

Deadlifts @ 80% of 1RM
EMOM for 8 minutes
4 Deadlifts + 4 lateral burpees over barbell

WOD
12 min on the clock:
50 Wall Balls 20/14#
With remaining time AMR(reps)AP:
2 KB Swings
2 DB/KB Weighted Step Ups AHAP
Every round add 2 more reps