Lung, Push

Warm up x 2:
10 - Pass throughs
Rotator Cuff Warm-up
Internal Rotator Cuff  WU
Crab Walk (down and back)
3 - Inch worm
2- Perfect Stretch

WOD:
30 ft. Overhead Lunge/walk w/ weight
10 pushups
30 ft. Overhead Lunge/walk w. weight
9 push...etc down to 1 pushups
__________________
Steve - 15:20
Barbie - 17:11
Carlye - 6:55
Lori - 11:30
Beth - 16:40
Jerry - 12:38
Shar - 15:58
Ju - 11:09
Jackie - 9:13
Anna - 12:34
Petal - 12:01
Matt W - 15:12

Upcoming New Class Times

Starting the week of March 30th - CrossFit @ ORU will be moved up by 30 minutes to 6pm.

Pleas adjust your schedule. If this is a major problem for you please let me know and we will see what we can work out.

Stay Strong
doug

Foundation and Function

Tonight we are going to learn and go over the 9 foundational movements. It is going to be a fun class, a little longer class and a big learning class. Although you may not think you are getting a workout, I PROMISE that your muscles will be sore and you will be sweating a lot. We are going to end the class with a walk/run/row or bike and sit-ups

The 9 foundational movements are:
Squats/Back squats/Overhead squats
Press/Push Press/Push Jerk
Deadlift/Sumo Deadlift High Pull/Med ball clean

We will also have a guest instructor with me, Jerimiah - my personal trainer.

see you Tuesday night at 6:30

Great class tonight. Tough work by everyone to work on form and technique. Technique then spee then strength, they will all come for each of you.

End of class WOD
30-20-10
Sit-ups/pushups/squats

Jerry 6:46
Steven 7:55
Barbie 9:57
Todd ?
Emily ?
Matt S 4:50
Jodi 6:57
Jackie 6:20
Abigail 6:50
Ju 6:29
Matt W 8:39
Lori 7:57
Petal ?