05.29.2017

Thank you to everyone who came out for the All the Way Renee day this past Saturday!

We had an amazing turn out, and a lot of fun participating in the awesome events that Christie and Stephen pieced together for us. They had us jumping in ice baths, flipping tires at knox mountain, playing team jump rope with the battle ropes, and even pulling Alex’s D-Scapes truck!

Then to top it all off, we had a post event BBQ that was just as awesome. Grillmaster Stephen cooked up some excellent burgers, while BNA poured beer for all of us while we ate and recovered from the events!

Of course, all of this is to support and raise some money for our coach Renee, who will be competing in Portland this upcoming weekend at the CrossFit West Regionals.

If you get a chance, watch some of her events at games.crossfit.com. She is going to kill it this year!

P.S : A large group of us will be going down to Portland to cheer her on and support her in person! That being said, almost every one of our coaches will be away at the tail end of this week, and over the weekend. We’ll try to have some of the hours covered, but we may need to cancel some classes. Full info and class schedule for the weekend will be posted tomorrow. Please bear with us, we know you all hate to miss workouts, but we’ll be gone for a good cause!

Warm up:

800m dolphins run, then
2 rounds, 10/ea:
Air squats
Cossack squats
Bird dogs
Scorpion kicks
Hip bridge

Mobility:

10:00 cap:
1. Anchored T-spine mobilization OR Batman hip opener 4:00
2. Thoracic spine opener 3x 8 (L/R)

Strength: 

Overhead squat; build, then
5x 5 (across, AHAP)

Conditioning:

“Pearl Harbor”
10 Rounds, for time:
10 Deadlifts (185/125)
10 Burpees