Author: Jade

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing),…

* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Build as heavy as possible. All reps at 85% or higher. The goal isn’t necessarily to go for a PR, however if you are feeling good, go for it. 2) 20 minute EMOTM: Odd, Muscle-ups, Even, 5 Cycled Push Press Pick rep counts you can maintain for all 10 sets of Muscle-ups. For Push Press start around 70% of your 1RM, build heavier as deemed fit. 3) Rope Pull-ups: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Add load if able. 4) Double Bent Over Dumbbell Row: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Band Pull-Aparts: 5 sets of 20 Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps. 6) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 7) Glute Hip…