Calendar Thursday October 23, 2014

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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 5:30am
  • 7am
  • 9:00am
  • 10:00am
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+101, Weightlifting)
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Workout of the Day

1) "Goat Day"
EMOM for 24:00:
Even Minutes - Goat 1
Odd Minutes - Goat 2

2) 5x:
:30 Hollow Hold/Rocks
:30 FLR

After a thorough general warm-up, select two "goats." A goat is a movement or skill that you do not consider a strength. Common examples for experienced CrossFitters are things like ring dips, muscle-ups, or pistols. Those newer to CrossFit are often challenged by pull-ups, push-ups, toes to bar...

Once you've selected two goats, you'll have 24 minutes to punish them (12 sets of each). Plan to work on each goat for 15-30 seconds at the top of each minute. The even minutes will be dedicated to goat 1 and the odds to goat 2. Your coach will help you establish an appropriate number of reps/time/load for each goat.

nickypullup

Which goats are you working on today?

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