Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week.

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) @ Modearte Tempo:

5 minutes Row

5 minutes C2 Bike

5 minutes Ski Erg

5 minutes Assault Bike

Moderate pace, get yourself breathing, but not working too hard.

3) 2 sets of:

2 minutes/side Wall Quad/Hip Flexor Stretch

2 minutes/side Banded Samson Stretch

2 minutes/side Double Pigeon Stretch

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