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February 2, 2018

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Please note

Reminder that tonight we will be holding one evening class at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! The workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

Tabata knees to elbows

For today’s skill work we’ll be attempting knees to elbows using the Tabata timer.  We’ll have 8 total rounds of 20 seconds on and 10 seconds off.  For most athletes that will mean trying to perform one set during every round.  We often have skill work like this on the minute timer so this should be quite a challenge as you will have two attempts every minute.  If you are new to kipping swings practice alternating between arch and hollow while hanging from the bar and eventually work on driving your knees up to your elbows.

WOD

10 Rounds of
30 Seconds deadlifts 225/155 lb
30 Seconds rest
30 Seconds burpees
30 Seconds rest

Workout notes

Today’s workout is an interval style workout with thirty seconds of work at two stations.  The total workout time is twenty minutes so even though we have short bursts of work remember that when are choosing your load for the deadlifts.  The potential is here for a large number of repetitions so limit the total volume and go easy early if you are new to CrossFit or either movement.[/vc_column_text][/vc_column][/vc_row]

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