Friday, July 14

If you don’t have plans Saturday there’s a CrossFit competition taking place on the beach in Muskegon. We have one person competing and there are a lot of people looking for a good beach day. So anyone that wants to have some fun on the beach and watch some CrossFit should join us!

Here’s a link with more info.


Weekly Roundup!

1. Even presumably nutritious foods are often packed with added sugars. More information on how there’s added sugar in almost everything. Nutrition labels don’t separate added sugar from natural sugar so it’s hard to keep it all straight. But make sure you read the ingredients list along with the nutrition label!


2. Working on that muscle up? Here’s a great tutorial on how to get a strict muscle up, which is always better to get before the kipping variety.
STRICT MUSCLE-UP PROGRESSION from CrossFit Invictus


Workout for Friday, July 14
Hip and Hamstring Mobility

15 min to Complete:
5X7 Landmine Rows
5 Reverse Sled Drags (50′ with right arm, 50′ with left arm)

Open WOD 12.1
7 min AMRAP
Burpees
*to target at least 6″ out of reach overhead*