***For the ladies***
I put an “emergency” box in the lady’s bathroom for ya. Just some essentials. I had hair ties that I wanted to have on hand because for some reason girls always ask me if I have a hair tie.… I have now idea why… so now I do. That’s about it… haha.
MUSCLE UPS!!!! It’s in the air, in the water, it’s everywhere! I’ve wanted to do a muscle ups seminar for some time now. I’m noticing a lot of interest right now and I can see some hunger out there for them… that’s a good thing! So I will provide a 5 course meal… sort to speak. We will have our first muscle up seminar this Saturday at 10 followed by brosesh. It will be a 10 buck investment for your road to muscleville. This is open to anyone wanting to understand muscle ups and begin the road that leads to them. Muscle Ups are like a road trip… it’s better to get an early start and beat traffic, rather than leaving late and arriving to your destination late. Muscle Ups take a long time to do, let alone be able to do them in a workout, and even further to be “good” at them and be a strength. I don’t want to discourage, but rather encourage that any and all can start the engine and begin your road trip. This is not just for those that kinda have them but want to secret ingredient to getting good at them. This is for anyone, and all skill levels, that sees them done and thinks, “wow, I want to do those someday,” well you have to start somewhere, and learn the basics, and get good at those. Once they get boring, then you take the next step, and then another step, and so on and so forth. There will be a sign in on the white board this week for the seminar.
11th of January Year 2019
Strength
Front Squat + Jerk – (2+3)
Conditioning
AMRAP 15
Ladder Increasing by 3’s
OHS @135/95, 115/75, 95/65, 75/55, 55/45, 45/35 (make a good decision where you can maintain good locked out arms, an upright torso, and a good squat)
Bar-Facing Burpees
CrossFit Legends Of The Wilderness 