Thursday WOD – 010914

Pull-ups

5:30 class kipping away

January On-Ramps and Bring a Friend Days
Bring a Friend Day on January 11th at 9:15am.

Evening On-Ramp starts 1/13, 6:30pm.  Sign uphttps://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

Bring a Friend Day on January 25th at 9:15am!

Let’s Talk FEET!
Check out Part 1 of “Rebuilding the Feet” below, featuring Brian MacKenzie of Crossfit Endurance and Kelly Starrett of Mobility WOD. This is way we stress TOES FORWARD and screwing your feet out every time we squat, jump, or do anything. Foot position is everything! Make a better decision! Collapsed arches are not only bad and painful for your feet and ankles, but for your knees, hips, and low back.  This is part 1 of a 3 part series and we are going to drill all this stuff over the next week or so. Stay tuned for part 2!

WORKOUT OF THE DAY
For time:

14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65#
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85#
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups