Running Shoes

BRING 'EM!

Regardless of the weather expect to be outside running your 400m, unless of course that would agitate an injury.

Otherwise prepare for some more running now that the weather is clearing up more often than not.

Maybe it'll get you excited for the Foundation Run Club coming soon...

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF 
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF Closed)
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Thursday 3/13

STAMINA

50-40-30-20-10-20-30-40-50 UB kettlebell swings

UB is unbroken meaning you finish the reps as necessary before moving through the work. If you start the workout with 48 swings, rest and put your kb down, then finish with 2 more, you'll reset at zero until you can do 50 in a row. Don't go for max weight, go as heavy as you can maintain unbroken, technically-proficient sets.

CONDITIONING

7 rounds for time:
7 cast wall walks
400m run

Post time to whiteboard/the Cody app.

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The kettlebell arm bar is great for those with consistent shoulder issues as it fires off the thoracic spine and shoulder in the back, as it opens up the chest and shoulder from the front. Use it for feel, not for maxing out... you still have a kettlebell directly over your skull!

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