A “Hip” New Month! Monday, Nov 1

First…. the decals! Next the street sign! More new members joining weekly!  New wall charts.  New equipment arriving soon!  A new coach!! And for Coach Kaye, a new hip.

I will be heading to Oahu for a total hip replacement surgery on November 12.  Business will run as usual in my absence.  You will soon meet our new coach, Christie, from CrossFit Truckee in Trukee, CA.  Christie is going to help keep our box running smoothly while I get through the toughest part of the recovery.  I will be buzzing around the box very soon on my new “Racing Walker.”  Wait till you see it.  Hand brakes and everything.

Warm up: 3 rounds not for time:

• 5 dead hang pull ups
• 5 deep dips (rings or saw horses)
• 5 bottom to bottom squats

Strength set: Wendler bench press.  Check out the new percentage charts on the wall. You’ll never have to calculate percentages again!  Use the new Wendler tracking sheets in your folders.

WOD:  5 rounds for time:
• 200m run
• 5 clean and jerks (95/65)
• 5 burpees

Mobility WOD:
Sweeping/roaming Pigeon Pose
Foam Roller with barbell
Bully shoulder drill