Black Box Rest Day WOD:
Press work. Unilateral and bilateral work in the press. Opening the shoulder while stabilizing the scapula and the upper spine. 30-40 min. Intensive positioning and corrections. Warm-up & finishing workout of the day to be determined by instructor.
Schedule of Make-ups:
6, 7, 8am; 12:30pm: Instructor’s Choice
6pm: Black Box WOD
6:30pm: Inverted Burpees or “Angie”
7pm: Black Box WOD
8pm: 5 x 3 Squats
CF gymnastics cert up at West Point, NY (just 50 miles away) May 16-17, 2009
Green garlic and pink pork
Sitting is bad
How can I make going down stairs more interesting?
Pam MacElree on the future of women in sport
Food and friends: don’t take it personally
Robb Wolf… IS …The Road Forager!!!
On CrossFit and the power of competition
This place would have been even better as a CrossFit gym (via)
Jim, Juan and Jeff “Storming the Castle” out at BBB. I’m going to leave it to them to tell you the disgusting details of what exactly they did in the comments below: