Friday, April 14, 2017

170414

1. Easter schedule-No need to worry, our WOD and camp schedules will run on the normal schedule (Saturday and Sunday 9:30 and 10:30).  If you have family in town, feel free to bring them to the the Saturday Community WOD so they can see what CrossFit is all about. 

For those coming on Sunday, please come in through the back entrance.  The mall entrances will not be open because of the holiday.  If you are not positive where this is, please ask one of the coaches to show you before Sunday!  

2. Homeward will be hosting a Whole30 challenge starting May 22.  More information about Whole30 will come out soon.  If you have not heard of this, Whole30 is a 30 day clean eating challenge that will help you examine your eating habits, drop some pounds, and clean your diet up after all of that Easter candy!  So mark your calendars and start cleaning out your pantry.  There will be a meeting in the gym next week, times TBD, to go over all of the challenge rules and goals (here is some initial information: Whole 30).

3. Tomorrow's WOD:

3 Rounds:
5 Wall Slides
10 Hip Hinge + Reach
:20 Hang from Bar

Snatch Position 1 Practice 
-- Pulls
-- Power
-- Power + Ride
-- Catch in Hole
-- Catch in Hold + Hold for 3 seconds

4 Rounds:
20 Reps of Pair 1 (HSPU + T2B)
30 Reps of Pair 2 (Overhead Squat + Burpees)
40 Reps of Pair 3 (Front Rack Lunge + Kb Swing)

**For each Pair, start with the first movement, do as many reps as possible in a single set, when you fail or need to rest, switch to the second movement. Repeat until all reps are finished. Move to next pair.

*** Movements should be scaled so that no pairing can be done in a single set (e.g. 30 UB OHS).

Example:
8 HSPU, 12 T2B = complete
10 OHS, 10 Burpees, 10 OHS = Complete