We will start having Yoga on Thursdays taught by Kraig with a K.  We will have a 4:30p and a 6:00p class this Thursday.  We want to see what interest there is and what times would be best.

10 ways to be a better crossfitter

Phat Fat 

The Four Types of Fat

In the upcoming weeks of classes we are going to be doing a one rep max heavy lifting pre WOD and then work at a percentage of that weight for x reps for y sets.  After we determine everyones 1RM for all our lifts, we will use that for future heavy lifting.  This will speed up our heavy lifting routine by making our time more efficient. 

Heavy Lifting: Deadlift 1RM, 70% of that x 3 x 3

WOD: 3 rounds

500m row

30 wall ball

10 high box jumps