Thursday, July 17

SCHEDULE NOTE: We will not have CrossFit class on Saturday, August 9. We have multiple teams competing at the Babes and Bros competition at CrossFit Grand Rapids and we are going to be there to support them. If you want to workout we would love to have you sign up a team, but if you don't want to do that, then come on down to cheer them on. Check out the rowing technique video below. We have gone over this with you all a few times, but it sometimes helps to hear someone else say it and maybe give a different cue than you've heard from us. Also, seeing it in action may help a little too. Technique while rowing is just as important as when lifting weights. You can be much more efficient on the rower with good technique - meaning you will cover more ground with less effort. Take some time during the row tomorrow to work on technique. Each pull should be the same as you go through the workout. It may feel weird at first, but once you get the technique correct, you can start to speed it up and add intensity.

Oh, and here's some double under help as well.

Workout for Thursday, July 17 EMOTM for 12 min Odd min: 6 Shoulder to Overhead (155/105) Even min: 25 Double Unders

20 rounds for Distance: 10 ME Pulls on Rower Generating as much power as possible each stroke. Rest 30 sec each round