200708 - Quote of the Week

I’d like to think that at Choice City CrossFit, we foster an open mindset. We encourage our members to continually seek positive improvement of themselves and their abilities. We see this as a never ending, lifelong fitness journey that has peaks and valleys. As open-minded individuals, we don’t cherry pick workouts and instead come specifically on those days to make sure we work on our weaknesses.

Today, I want you to take time to consider what you want to work on in your fitness. Where do you want your focus to be?
What can you realistically do during class or during weekend open gyms to improve yourself?
Can a coach help create a plan for you to succeed with this?
Do you have an event you’d like to prepare for?
How can you implement activities that will help you improve the things you’ve wanted to get better at?

QOTD - New fitness goal? (We’re going to write them on the big board!)

WARM UP - :20 easy/:20 hard x 5 Rounds
Mini Banded -
Pull Aparts
High Pulls
Squats

MOBILIZE - KB Rotators (or spinners)
Sumo Squat KB Hold

COACH PREP - Find spots for bands/pull ups
Review movements of SDHP/Goblet Squat
Practice round of 4 of each

WOD -
(SCORE = Total Rounds plus Reps)
(GOAL = More than 6 rounds)

(A: Competitor)
- WEIGHT VESTED -
AMRAP 6:
6 Pull Ups
6 Squat Hops
12 Calorie Row/Bike
6 KB Sumo DL High Pull 70/55
6 Goblet Squats
REST 2 MIN.
Repeat

(B: Performance)
AMRAP 6:
6 Pull Ups
6 Squat Hops
12 Calorie Row/Bike
6 KB Sumo DL High Pull 55/35
6 Goblet Squats
REST 2 MIN.
Repeat

(C: Fitness)
AMRAP 6:
6 Banded Pull Ups
6 Squat Hops
12 Calorie Row/Bike
6 KB Sumo DL High Pull 35/25
6 Goblet Squats
REST 2 MIN.
Repeat

STRENGTH BUY OUT -
4 Rounds
10 Chin Ups
10 Lunging Curl to Press