November FREE SATURDAY!

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imagesIMG_7750WOD (Workout Of the Day)

“Baby Ruth”
Teams of 2, complete:
200 Double-Unders
75 Calorie Row
50 Box Step-Ups*
*Females Rx – 30lb DB’s to a 20″ Box
IMG_7680Males Rx – 45lb DB’s to a 24″ Box

Each partner completes their 1/2 of the reps before switching.
(100/100 DU, 37/38 cal, 25/25 steps)

Scales:
3 person teams, break up reps into 1/3’s
or, teams of 2 reduce volume:
100 Double Unders/attempts or 3 min of practice
50 cal Row
30 loaded Box Step-ups – 25-30#/15-20# (stay aware of knees caving on this exercise)

What a GREAT turnout and a FUN group of people to teach CrossFit to, today, on our November Free Saturday!  Thank you to all those who came out to play and give CrossFit Flagstaff a shot!  We hope you all had fun, learned something, and will come back again.  Welcome also to our visitors from CF Full Strength (Phx)!

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Everyone learned how to jump rope and learned the skills needed to get Double Unders as well as Single Unders!

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We also worked on Rowing mechanics and correct positioning on the rower.  Lots of great rowing skills were demonstrated today!

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Our 3rd movement of our workout today was Box Step-Ups with weight.  Our focus was driving through the heel, keeping the knee tracking over the smaller toes, for safety and maximum power.

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“There is a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses, only results.”

Kenneth H. Blanchard

 

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