Welcome Visitors And Basics Grads! Fri, Jan 28

We always love visitors and Thursday was no exception. Thanks so much to Ryan and Jackie from Connecticut for dropping in.  Ryan, a fabulous CrossFit coach, helped us through our snatch practice.  We’ll be watching for the opening of your new box, Ryan! It will be awesome.

Ann, Olga, Colena, Kiera and Kristina showed great form and efforts through the six hours of Basics training this week. And they all graduated with flying kettlebells! Welcome gals!

After two metcon days it’s time for some more weight work. And yes, you guessed it, the press is next!

Warm Up:
Shoulder mobility drills
Kipping progressions
Then 5 rounds:
30 seconds plank holds
30 seconds push ups
30 seconds squats

WOD: 7 rounds for time;
5 push jerks
7 KB snatch (each arm)
9 pull ups (anything goes! Kip, band or leg assisted)