Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.

----
WOD for Champagne Friday 8/23

"TABATA THIS!"

• tabata squat
• tabata pullup
• tabata situp
• tabata pushup
• tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.
----
The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!

----

Inverted tuck, inverted pike, inverted hang

What else do you want to see in our movement library?

----
WOD for Tuesday 2/5

STRENGTH

play with inverted tucks, pikes, and hangs for 15 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
5 deadlifts
10 toes-2-bar
200m run

Toes-to-bars should be done as strict- no kipping if possible. Post rounds to whiteboard.

ACCESSORY

10-to-1:
weighted situp
ab-mat situp, piked
russian twists

----
Freestyle Connection Seminar with Coach Carl Paoli coming to Graham CrossFit April 20th, 2013.

----