200325 - Quote of the Week

ZOOM ONLINE CROSSFIT CLASSES!

7AM - https://zoom.us/j/708024600

9AM - https://zoom.us/j/913137497

12PM (noon) - https://zoom.us/j/699323193

5:30PM - https://zoom.us/j/159188561

DEMO VIDEO BELOW!! Each of the movements included in the warm-up, mobilization, and workout are demonstrated in the video!

Let’s get real.

As I sat alone on my couch two nights ago, crying for the last couple of hours as I slowly finished up my cheeseburger…I tried to dig myself out of an emotional spiral. I let myself grieve the world we were accustomed to. I allowed myself to be depressed about how utterly lonely I was.

BUT, this too shall pass. It always has and always does.

These feelings…feel them. It’s okay. It’s really really hard but okay.
They aren’t final. In the next moment, you may feel hope and gratitude and love and joy. Then tomorrow you might have a whole new set of emotions pass over you.

Let yourself feel, it will pass, it is not final.

QOTD - Favorite CrossFit movement?

WARM UP - Run (or cardio) for 2 minutes!
Then…
4 Rounds
4 Burpees
4 Single Arm Press (both sides)
4 Cossack Squats
4 Monster Steps (forward and back)

MOBILIZE - Wall Calf Stretch
Corner Step Overs
Prayer Stretch (elbow and hands)

SKILL - TURKISH GET UP CHALLENGE!
Practice using a light weight (book/DB/KB)
Then find something odd/weird/different to do a TGU with and take a pic/vid then post it on social media!!! We will put you all in a contest to win $25 to SnowBank Brewing!

COACH PREP - 5 of each movement! Check form & weights!

WOD -
(NO EQUIPMENT)
FOR TIME
(Optional Weighted 400m Run BUY IN)
4 Rounds
14 Can/Jug Thrusters
14 Wall Step Ups
14 Burpee Bench/Stair Jumps or Step Ups
(Optional Weighted 400m Run BUY OUT)

LOW EQUIPMENT
FOR TIME
(Optional Weighted 400m Run BUY IN)
4 Rounds
14 DB/KB Squat Cleans
14 L-Sit Press (or handstand push-ups)
14 Burpee Box Jumps or Step Ups
(Optional Weighted 400m Run BUY OUT)

HOME GYM
FOR TIME
(Optional Weighted 400m Run BUY IN)
4 Rounds
14 Barbell Clusters
14 DB L-Sit Press (or handstand push-ups)
14 Burpee Box Jumps or Step Ups
(Optional 400m Run BUY OUT)