Today's Mobility Monday video is all about low back pain and pelvic position. Today's workout, with burpees and wall balls, demands good pelvic position and core stability. If you have a history of low back pain, or any back injury, you must, must, must work on this issue. Do mobility exercises EVERY DAY. An immobile joint does not heal. Try the mobility exercises in today's video. 
Today's Workout
Strength: Burgener Back Squat Week 5
10 reps @70% 1RM
8 reps @75% 1RM
6 reps @80% 1RM
4 reps @85% 1RM
3 reps @90% 1RM
2 reps @95% 1RM
Metabolic Conditioning:
As many rounds and reps as possible in 10 Min of:
10 Burpees
20 Wall Ball 20/14#

Use this embedded form to RSVP for 2016 Femme Fatale Week. 

Join Coach Becky for her final Technique Tune-Up class today from 3-4:30pm. Today's Technique Tune-up is all about the snatch. You will spend most of the class working on drills and refining your technique. Then you will do a CrossFit Games Open workout to test out your refined technique. 

Sam looks strong as she pulls the sled while the 9am Row'd Royalty crew rows their 7500m piece. 
Join Coach Leslie today at our 8:30am CrossFit class. This is the LAST SATURDAY class will be at 8:30am. Next Saturday we will return to our regularly scheduled 9am CrossFit class. 
Today's Workout
Coach's Choice 

Our 2016 Row'd Royalty Crew is AWESOME! Despite some very challenging technological score entry issues, we are in 16th place WORLDWIDE! That's right folks, our little gym in Montana is kicking ass and taking names. You all ROCK! 
Today is our final Row'd Royalty workout. If you are officially on our team, PLEASE BE SURE TO ENTER YOUR SCORE! The scores of our top 4 women and top 4 men comprise our team standing. We have so many strong rowers that I can know we can FINISH STRONG! 
If you not yet completed the Floater workout, you must do this and enter your score by Monday at 5pm. You can do it in any class today or Monday. Just be sure to get 'er done. 
The Row'd Royalty competition is great practice for the CrossFit Games Open. The format is nearly the same. The CrossFit Games Open scoring system is FAR SUPERIOR to Row'd Royalty. But, now that you're in the habit, why not continue your awesome winning streak and join a team for our Intramural Open? Talk to Dover or Red Feather to be placed on a team. 
Today's Workout
Strength: Burgener Press Week 4
or
max effort plank hold
rest 5 mins
max effort weighted plank hold - pick your load, use a bumper plate
Metabolic Conditioning
2016 Row’d Royalty Workout 16.4
For time:
500M Row
20 Burpees over the rower (during a 2 minute rest interval)
500M Row
Score is total rowing time without the rest