Thursday, April 30, 2015

Our 9 a.m. class on Wednesday said a hui hou to Cassidy, our part-time CrossFit Upcountry member, who’s traveling back to Washington, D.C. But don’t worry, she will be back in December. We love when you’re with us, Cassidy! Safe travels.

043015 WOD

A. 5:00 AMRAP with teams of two:

Partner 1) Run 100 meters + 10 jumping air squats

Partner 2) Weighted front plank hold (45/25)

B. EMOM 18:00

Minute 1: 200/150-meter row

Minute 2: 100-meter run + 5/4 strict pull-ups

Minute 3: 12 reverse lunges with kettlebells at sides (53/35)

C. Mobility

1) Partner shoulder stretch

4 x 0:30 / hold / person

2) Partner hamstring smash

2:00 / side

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SURPRISE SELFIES

JSYK (just so you know): This is what happens when you ask Josh to take a photo with your phone. You have been warned.

April 13, 2014

April 30, 2015