|Address||210 SE Pioneer Way, Suite #3|
Oak Harbor, WA 98277
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WOD For Monday 3/10/14: 1. Warm-Up 2. Mobility 3. Skill: Snatch (work on 3 positions: Ground, below knee, above knee) 4. WOD 1- Partner WOD: 2 RFT Of: -100 Partner Wall Ball Toss -50 Ground to Overhead, Switch Every 5 Reps (135,95) -100 KBS, Switch Every 20 (1.5,1) -200 DUs, Switch Every 50 (400 Singles, Switch Every 100)
If you are a DJ looking for a place to spin in Downtown Austin during SXSW - we have space at Crossfit Central Downtown. Our facility is in the heart of the city, down the street from the Austin Convention Center. You must have your own equipment, open times are Monday (3/10), Wednesday (3/12) and Thursday (3/13) 5pm-8pm. If you're interested contact firstname.lastname@example.org [pictured: shout out to the incredible Kris Kepler, K2-Dj, at the 2013 Iron Belle competition]
Adv WOD for 3/9/14: Strength: Dynamic Effort Upper Body -9x3 of ultra wide bench press @ 50% with 30% band tension -3-4 Upper Body Accessory lifts @ 5x5 -Heavy sled pulls (your choice) -Accumulate 4 Min of L Sits Metcon: 14.2 or a Hero WOD
Alrighty!! Two things - 1 -Day lights savings time again - spring forward. 2 -the Box will be open tomorrow from 1600 - 1730. Mike B, Chelsea and I will be doing our 14.2. Come on down and retry or get a WOD in. See you at the Box! -JM
Not very short but a pretty informative read. This article discusses more than what the title implies. It goes from a little background on CrossFit then moves on to discussing HIIT. It even reviews muscle anatomy and physiology! If you have a few minutes between watching 14.2 video submissions and Leaderboarding... take some time to read this article from ACE.
Congratulations to all our opens competitors on 14.2. A special shout out to Rich who got his very first overhead squat at 95 lbs and did 7 off them! And a special thank you to all our judges who helped us out tonight and kept things running smoothly.