*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.

Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Foam Roller: 5-10 minutes Thoracic Spine and Lats

Do not foam roll your low back/lumbar.

3) Lacrosse Ball: 5-10 minutes Quad, IT Band, TFL, Glute

Work on the areas you are tight.

4) Assault Bike: 20 minutes @ Bodyweight Wattage

This should be an easy to moderate pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE