Rowing…
Workshop at 11:30. Stacey teaches technique, reading the monitor, how to approach rowing in WODs, and more! Stacey is one of the best female rowers in all of CrossFit and has been trained by Olympian Erin Cafaro. There are about 12 more spots left and it is first come first serve. There will not be more than 16 people allowed because of the amount of rowers. If you are interested then email tonight to ensure a spot or sign up right when you get here tomorrow. $10 for the workshop!
SATURDAY
Early Crew: Meet at 8:30
Strength: Deadlift
5-5-5-3-3-3
WOD: 1-10, 10-1, sets must be UB
CTB Pull-ups, Ring Dips
10am, 1pm Class
Strength: Deadlift
5-5-3-3, stick to 4 working sets
WOD: 21-15-9
Knees to Elbow
Shoulder to Overhead 115/80
Front Squat
L1: Knees to Chest, 95/65
Rx+: KTE, 135/95
