Friday, October 12

LOTS of people competing this weekend in Lansing and Holland. Lake State CrossFit in Lansing is hosting the Fittest of the Fall and we have a bunch of teams headed that way. And we have at least a couple of people competing at the Festivus Games at CrossFit Flight in Holland. I’m sure they’d love your support if you can go cheer them on!


Progressions, progressions, progressions. Break down the movement into pieces and positions then put it together and add speed. Whether its a snatch, handstand, or muscle up, starting with the basic positions will give you better results. And going back to the basics, even if you feel like you’re good at the movement, will make you that much better.

Try this drill for building ring muscle up strength:

Workout for Friday, October 12
Pull Up Progressions

20 min AMRAP
7 Power Cleans (185/125)
3 Shoulder to Overhead
Run 400m

CrossFit 616