10/10 Friday - Something New

Miranda Oldroyd demonstrates the L Sit at the CrossFit Games. The stack of weights was for judging purposes. Today, just keep your feet off the ground...if you can. 

CrossFit, through its constantly varried programming, prepares us for unknown and unknowable. Every WOD will not be a blasting "cardio" session, or a max effort lift. We are training to become well rounded athletes that can handle any physical challenge thrown our way. Today, we are testing core strength with a classic L sit. Good luck!

First we'll lift some heavy weight.
Back Squat Wendler Week 3.1
5 reps @ 50%
3 reps @ 60%
5 reps @ 65%
5 reps @ 75%
max reps at 85%

As many rounds and reps as possible in 16 Min of:
30 sec L Sit (Rx’d is L sit on parallettes with feet off floor)
10 Pull ups
5 Burpee Broad Jumps

Schedule change - Monday at 6am & 9am are YOGA classes, not CrossFit classes. Tuesday 6am is CrossFit. This is a great opportunity to try yoga. 

GUEST DAYS! Oct 16-18, bring a friend or one or two to any CrossFit or yoga class.

Today is the 10th Wedding Anniversary of Leslie and James. They are celebrating their love for each other in Banff National Park. Thanks to CrossFit Coaches Jon and Kristine and Yoga Instructors Bethany and Laura for covering all of the classes over the next three days. Leslie and James appreciate the gift of time with each other:-)