Monday – 081516


Coach Geraldo must be doing something right, the 6 a.m. class keeps growing and growing. Please welcome Wendy to the Real eX Women!

Starting this week, we are going to be switching gears on Wednesdays.  In an effort to continue to have the safest and most effective programming, Wednesdays from now on for the first 20-30 minutes will be dedicated to injury prevention and/or mobility.  You can expect some version of scapula stabilization exercises, squat/shoulder mobilizations, and midline work every Wednesday.  Expect to see some new things on Wednesdays.  A lot of it won’t be flashy or fun, but as a CrossFit gym owner, I feel it’s my responsibility to not only get you stronger and fitter, but to improve your longevity and your ability to stick to the program you all love.  There are 2 things required to prevent almost any injury, they are mobility and stability.  On Wednesdays we will work on both.  ROMWOD will always be there and everyone should know by now they can grab the iPad and run ROMWOD whenever you would like.

Back Squat
Find your 3 rep max.

Workout of the Day
AMRAP in 20 minutes of
25 Push presses (155/108)
50 Pull-ups
75 Goblet squats (53/35)
100 Double-unders

Post your scores to the Whiteboard.

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