BOX BRIEF

• Barbell club is Monday 4 PM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!

Today we get to run. But not just running, you’ll have some other movements as well. But my challenge for you today is to push the pace on the run. I know we tend to say that a lot. But if you haven’t noticed running is one of the best ways to build you some more capacity. And guess what, more capacity = better at crossfit.

One thing that tends to happen with people though, is they tend to run pretty slow thinking that that is what will build capacity. Slow people move slow, fast people move fast. You want to be fast? You have to train fast, and sometimes that means going out too hard on the run and blowing up, but thats how we learn!

And maybe watch the video below. Technique doesn’t just happen with barbells. We can improve our running as well!

Today is Tristine Toyn’s birthday! If you see her wish her a happy one!

WEDNESDAY 4/25/18

A. “Windpipe”
For time:
400 m run/21 KBS 53/35
200 m run/21 KBS
100 m run/21 KBS
200 m run/21 KBS
400 m run/21 KBS
*16 min cut off

B. Accessory
3-5 sets:
25m Sled push
50m Single arm farmer carry/side
50m Single arm front rack carry/side
*All AHAP