- Reminder barbell club is Monday 4pm. Cost is 20$!
- It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
- We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
Some Monday Motivation for any of you that might need it out there!
Today we hit up a retest to start off the week! It’s been awhile since we’ve hit this one, so if you’ve been around a bit you might’ve dealt with it! It’s a great test, the barbell isn’t anything crazy, but it can get bad in a hurry! Think about pacing it out a bit from the start today. It’s essential 1 movement (a barbell) for the entire time. So, think about it for a second. You don’t get to walk or rest as you go to another station. You don’t get to maybe jog outside and catch your breath or row slow for a second and catch your breath. All you have is this barbell and nothing else. Now the goal is to find out a pace that will allow you to keep attacking the barbell. Think about how you’re going to go about it and then get the job done!
The biggest thing is don’t be frustrated by the outcome. Maybe you go out too fast, maybe you go out too slow. But this is what we call “practice”. And during practice it’s okay to make mistakes, because that’s how you learn and get better! Keep that in mind!!
1. Heaviest complex in 12 minutes:
1 Squat clean + 2 Push Jerks
2. “Hot and Cold”
1 Power Clean, 1 Front Squat, 1 Push Jerk
2 Power Clean, 2 Front Squat, 2 Push Jerk
3 Power Clean, 3 Front Squat 3 Push Jerk
*4-4-4, 5-5-5, etc. 135/95
**Retest form 9/9/16: