Sorry, No 8:15am class today.
TIFF, aka, Natalia
This is one challenging Workout. When the pain sets in, just think of your big feast tomorrow. Row hard so you can eat that extra piece of pumpkin pie.
Warm-up: Row 4 min. 21 – 15 – 9 KB Swing / Goblet Squat / Shoulder Touches. Dynamic Stetches
Stength: OH Squat
Tempo OH Squat 3 counts on the decent, 1 solid count in the bottom, drive up out of the hole. Do not sacrifice the reps by doing too much weight. The benefit comes from the TEMPO.
(8)4
WOD: ROWMANIA
Set rower for 12 minute timed row.
Score is total meters rowed.
Compare to 2.8.18
Icing: Set your alarm tonight so that you can get to the BOX, for Nate’s traditional “Thanksgiving Day WOD”. Only 1 workout tomorrow at 8 AM.
Coach Matt leads his third different team, “ALMOST FUNCTIONAL”, to another Stand Firm CrossFit Cup Champioship. That’s 2018, 2019 and 2020. Great job John, Nate, Matt, Michelle, Lur and Natalia. Not pictured Hannah and Ed.