11/6 Friday

Sarah K. is graceful, focused and strong as she does a Turkish Get Up. 
We have been training the Turkish Get Up for a few weeks now. It is an excellent diagnostic tool for mobility, body awareness, and coordination. It is great for developing core strength and shoulder stability.
Good movement is essential for a sustainable CrossFit practice. We stress mobility in all of our classes, and two of our coaches, Jon and Noah, have advanced speciality training in mobility. 
Coach Jon is leading a CrossFit Mobility seminar tomorrow, Saturday Nov 7, from 10:30am-12:30pm. In this 2-hour seminar you will learn proper movement and set-up for several of our foundational movements, and the mobility exercises that will help you improve your movement. This is a great opportunity to get focused attention on your movement issues. See you tomorrow!
Today's Workout
Power to the People Deadlift Day 6
or
Max effort weighted pull-up
then, 
8 rounds for time of:
3 weighted Pull-ups, pick load
3 weighted Dips, pick load
This is a Beyond the Whiteboard Bodyweight Fitness Level workout. 

Happy Birthday Heather, aka, Red Feather!

Happy Birthday Red Feather! We hope your special day is full of love, laughter and perhaps a few sledgehammer hits:-)