Alex and Mike running their faces off during the obstacle course final event of "Mission Impossible this weekend!

Alex and Mike running their faces off during the obstacle course final event of "Mission Impossible this weekend!

Announcements/Reminders

  • We hope everyone is participating in our Spring 2014 Goal Setting Challenge! If you are, please have your goals written down to give to us, by tomorrow! One for each category: gymnastics, strength, and endurance. Ask any of us coaches how you can improve those skills during WODs and in independent training time. We will revisit and evaluate (those than can be accomplished in the gym) on Friday, April 18th! Still not sure what you want to achieve? Check out that link for tips on how to create successful goals!
  • The "Gruesome Twosome" competition will be taking place this Saturday in Opelika at CrossFit Black Knight! If you are participating and want extra skill/technique work, several movements are included in this week's programmed workouts. The lifts and techniques not included in the WOD will be in the Competitors Edge (CE) all week. Instruction will be provided for members to complete in the remaining class time and during independent training time. Please use Friday Open Gym for independent skill review or a full rest day! We can't wait to compete with you all this weekend! If you aren't competing please come cheer on your fellow members!!

Warm Up

Mobility

Technique

Handstand push-ups (scaled to Rx movement), and push press review of form/standards.

WOD

For time:

  • 100 alternating lunges (75/55 in front rack position)
  • 50 Push press (75/55)
  • 25 Handstand push-ups (HSPU)

** Must complete all reps of one movement to move on to the next!

Paleo Meal of the Day

The most important meal.... Breakfast! 50 Paleo Breakfast Ideas!