Friday 2010 01 29

Skill:

• L – Sit for 5 minutes (practice, practice, practice)

WOD:

• 200 m Over Head KB walk (30#/15#)
• 200 m Sprint (ALL OUT)
• 20 Ring Dips

3 Rounds for time

It is the end of the first week. It has been an awesome week for everyone, Coaches and Athletes, we had a lot of visitors and I believe 98% have planned to stay with us for the long haul. CrossFit is tough but it is for everyone. WODs are known to be brutal, HIGH INTENSITY, but if done with proper technique and thinking about safety first, your fitness levels will go beyond your expectations. While Speed is fun and our ultimate goal, or first obstacle to getting from point A to point B fast, is TECHNIQUE. At times we will have to stop you during your WOD and make you start all over again or redue some reps just so you can have the proper technique.  I can not emphasize enough how important TECHNIQUE is, that’s why we will always drill you on TECHNIQUE.  Do not get upset, mad, angry, or think we are picking on you (well I do somethimes…lol) but we do it because we care about your health and fitness. My sincerity in educating our community about health is with great passion and true love for fitness. So when you step into the BOX, be ready to get a work out, be moving fast but with caution, taught the proper technique, have a positive attitude, and have lots of FUN.

Remember this saturday we are having our first RCF gathering so come  join us and lets have some fun. I Guess we can make this our cheat day.

Ranger-CrossFit: “The Valley Leading Experts in Health, Sports, and Elite Fitness”

Ranger Lead The Way!!!

  As we came in this morning, we caught our coaches sleeping, like Bats!!!