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9-4-14

Mobility: Part 1
Roll hamstrings x1min each
Roll lats x1min each

Strength:
Dead-lift x3,3,3,1

WOD: 4 Rounds
Pass throughs x5
Ring dips x7
Kb reverse lunge x9 each (53/35)

Mobility: Part 2
Lax triceps x1min each
Lax forearms x1min each
PVC box shoulder stretch x1min

Announcement:
Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.

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Paint the Town Purple

Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.

9-2-14

Mobility: Part 2
Roll hamstrings x1min each
Roll thoracic spine x1min each

Strength: 10min EMOM
Kb swing x15 (even)
Push-ups x10 (odd)

WOD: 7min AMRAP
Wall-balls x10 (20/14)
Burpee box jumps x5 (25/20)

Mobility: Part 2
Roll quads x1min each
Lax anterior shoulder
Box quad stretch x1min each
Ring step through x30sec

8-29-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min each

Strength:
Push-press 4×4-6
Rest 2mins

WOD: 4 Rounds
Kb swings x20
Ring dips x10

Mobility: Part 2
Lax triceps x1min each
Seated lax hamstring x1min each
Box quad stretch x1min each

8-26-14

Mobility: Part 1
Roll hamstrings x1min each
Roll calves x1min each

Strength:
Dead-lift x5,3,3,1
Rest as needed

WOD: 14min AMRAP (Teams of 2)
Run x70ft
Pass throughs x7
Run x70ft
Alt jumping lunges x5 each

Mobility: Part 2
Lax forearms x1min each
Lax posterior shoulder x1min each
Ring lat stretch x30sec each
Forearm stretch x30sec each