**Please make sure to check the app, website, or social media before coming to any class tomorrow!! Hopefully they are wrong about the weather! We will have the 5am class, since Coach Kyler offered walk to the gym. Please sign up if you are coming, so he knows if he should come.

WOD:

“Pre-Game” 

3 Rounds (Not For Score):

2 Minute Light Bike, Row, Ski Erg or Run

3 Strict Pull-ups or Ring Rows

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

10 min of working on your “Goat”

• The goal here is to get the whole body moving in a lower intensity environment for a primer for the Open

• Choose weights and gymnastics variations that you can complete all sets unbroken today 

MOBILITY (1 min each)

Upper Body

1. Puppy Pose

2. Shoulder to Floor

3. Wrist Stretches

Lower Body

1. Couch Stretch

2. Pigeon Pose

3. Butterfly

4. Pike

5. Straddle

6. Kneeling Split

What’s your GOAT? Working Weaknesses

“GOAT – A movement one has weakness with”

We all have weaknesses. Fact. There is stuff that we’re good at, and there’s stuff that we suck at. And whether we like it or not, when approaching CrossFit classes, we’re always biased to the movements we’re good at. This can affect how well rounded we are, especially if we always skip the days that involve our weaknesses, like long distance running…

When approaching weaknesses it can sometimes be hard to know where to start, or how to work on them best. It may seem like there is a never ending list of things you want/have to work on: double unders, pull-ups, ring-dips, rope climbs…etc etc. However, the key to weakness work is the same as mobility work, just focus on one/two aspects at a time, and be consistent with your practice.

(Borrowed from CrossFit Thames)