27 June 2014

27 June 2014

No more pencils, no more books, no more teachers' dirty looks!

Schools out for summer and you know what that means; morning classes are filling up! So make sure you remember to reserve your spot early!  As a celebration, we have a fun-Friday skill session today that you'll FLIP for!


There's a party on the rig at the 8am class!


 You gus were KILLING yesterday's WOD! Make sure you stretch and roll out after those heavy deadlifts. This kitty is here to remind you to take care of your body!


Don't have any plans for July weekends? Let us help you out!

July 26th: Support our members that are a part of the Crown City Rollerz roller derby team.  These woman are bad-@$$ and have been training hard both here in the box and at their practices.  It starts at 7pm (doors open at 6pm) at the JM McDoland sports center.

July 19th:  Our friends at CrossFit Exalt are holding a fundraiser for the not for profit air medical transport company, Mercy Flight Central.  Starting at 10am, for just $20 towards a good cause, you can crush a WOD and meet people from other CrossFit gyms.  Bring your family and friends!

July 19th:  "Survival of the Fittest" CrossFit competition at CrossFit Mohawk Valley.  Click here for details.


Now for the WOD....It's a tale as old as time, a song as old as rhyme...

But NOPE it's not Beauty and the Beast.  It's even better! Thrusters and pull-ups; a true love story.  And no, it's not Fran either.  The combination of thrusters and pull-ups shows up left and right in programming for all CrossFit gyms.  The movement pair can be found in different combinations in CrossFit regionals and Games workouts dating back to 2008. (The 2nd annual CrossFit games; Not familiar with the Games? Watch the history of them here!)  


The best way to attack a workout like this is with a positive attitude, a relentless mind, and a PLAN.  The thrusters can become mentally taxing, so having a strategy on how to break up the reps is very helpful.  Once you put down that bar it's hard to get it back up, so make a plan before the workout about how many reps you will complete before you drop it and don't break your promises to yourself!  


Tire flips 



3 rounds for time:

15 thrusters (95/65)

15 pull-ups


Once again, I'm going to give you a nice Chris Spealler video to watch about kipping pull-ups.  That little man is the KING of pull-ups so we should probably listen to him.  Don't believe me? Watch this.




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