- Reminder barbell club is Saturday 7 AM. 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!
Pretty cool video of this old school workout. One of the famous “girl” workouts that crossfit brought together. If you don’t know Mikko Salo, chances are you weren’t around in the older days of crossfit. He doesn’t compete much now, but he was the first person basically in crossfit to be known for his insane “engine”. Dude could go for hours on end and had insane capacity. And the other cool thing is during this time of competition, every “elite” athlete at regionals had butterfly pullups, they are faster and tend to be more efficient. This dude refused to do butterfly, didn’t let anyone teach him and just did tradition kipping pullups, and would still smoke people! The old crossfit days are pretty awesome, but some might hate it, if you were around it was the coolest!
1000 m row
50 thruster 45/35
*Retest from 11/7/16
**15 min cap:
B. Gymnastic Strength
75-100 Banded Good Morning
50-75 Pushups (parallete if need to)