Congratulations CF2S members on finishing five weeks of the CrossFit Open workouts. These last five weeks should of gave us a good idea of what movements we should be working on for the next years competition! It looks like everyone needs to be working on pull ups, HSPU, T2B, Ring Dips, and Muscle Ups to just name a few. That shows us that Gymnastics is a huge part of our growth in CrossFit. There are two things that hold us back when doing gymnastic movements #1 Body Weight or #2 Lack of practice on skill. Lets make this year a year that we concentrate on these body weight movements so that we become better crossFitters:)
Hello CF2S members our CrossFit Endurance class will be on Tuesdays at 6am and will also be on Saturdays at 8am.
We teach our Athletes that endurance training is much more about going hard than it is about going far (LSD training is dead!). The phrase “Do it Right, Do it Faster, Do it Longer” serves as a mission statement of sorts for our endurance training program. Forget marathon training that translates into running 40 miles per week and feeling weak and/or injured throughout. Training for an endurance race doesn’t have to be a part-time job that negatively affects all other areas your life. We will work with you to become more efficient, stronger, and faster. We think you will even, gasp, enjoy the journey.
($50 Due April 5th…..We only have 6 out of 12 spots available)
Attention Crossfit2Serve Members and Friends:
It’s time to get the plan for
Ragnar Las Vegas 2014! Race Date: November 7-8
Those of you that are interested in being on our team a deposit of $50 is due on April 5, 2014 and the remaining $65 is due in June!
- Ragnar is a 30-36 hour run performed by a 12 person relay team.
- Different length legs are available to suit the level of different runners.
- We will be training together throughout the year to build up to this.Come and find out how we can come together as a community and take this challenge on.
- This race will cover 198 miles that will be divided amongst 12 people in two days ! It is important to start training with our Endurance team on Tuesdays and Saturdays.
10 Squat Cleans (155/105#)
2 Handstand Push-Ups
8 Squat Cleans
4 Handstand Push-Ups
6 Squat Cleans
6 Handstand Push-Ups
4 Squat Cleans
8 Handstand Push-Ups
2 Squat Cleans
10 Handstand Push-Ups