"Sarah Capie holding a nice tuck support"
Everyone has recieved an e-mail on our "Next Level Challenge." This is a great opportunity for all of you to reach a new level of fitness. We are going to show you how dialing in a proper diet will make all the difference. Please let us know if you have any questions.
CrossFit Valley Park will be launching a nutritional blog! This is long past due. This will be accesible through our main website. We'll provide daily posts on eating, recipes, training, tips, helpful links, and a chance for you to share your thoughts. Look for the "Next Level Nutrition" Blog starting soon!
Friday Strength/Skill Work: Front Squat 4 X 3. Alternate with power back squats. After your set of front squats rack the bar and go straight into a set of 6 power back squats with the same weight. Power back squats are distinguished by a very aggresive concentric contraction. Basically explode out of the bottom to full extension. Alternate the squat sequence with 1 or 2 rope climbs.
W.O.D. "Rotten to the Core"
-5 Rounds for time , using #45 or #33 lb. barbell.
-10 OH Squats
-10 Get-up sit ups (with barbell)
-10 Floor wipers (with barbell)