Monday 07.02.12

The Silver-Haired 60 takes down its namesake.

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Wednesday, July 4th

NO Volleyball

We will be open and operating on Saturday hours

WODs at 8 AM and 9 AM, and Open Gym 10 AM to 12 PM

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Coach Sarah had an enriching weekend at CrossFit St. Paul with Mobilista Kelly Starrett, the man who will mash your muscles into supple submission. She also had a great time touring around the great city of St. Paul, which is a hub of dive bars and holes-in-the-wall. Now she's back and ready to pass on the muscle-mashing love. Get ready to fall in love with a new range of motion...

Today we again give you the choice of what you would like to do for a WOD, after a little strength work. As always get yourself set and ready to go before you attempt to press that bar overhead. How do you get yourself set? Squeeze your butt and quads, get your core tight, exhale to get even more tight, then press that m-effing bar up over your head. It's gonna be GREAT.

WOD

Warm Up:

2 Rounds

25 m lunging shoulder-pass thrus

instep stretch

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Strength:

5 Rounds

3 Overhead press 

(increase weight each round)

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"Cindy"

20 min AMRAP

5 pullups

10 pushups

15 air squats

OR

"Mary"

20 min AMRAP

5 HSPUs

10 (total) pistols

15 pullups