Blueberry pancakes and flax eggs - 6.4.2013

SO many new faces! Welcome welcome to everyone that decided to try out CrossFit for the first time yesterday! We hope you're not too sore today... but if you are, the best cure is a lil more exercise! Move that body and work the sore out!

Yesterday we went over a foundational movement, the squat.  For day one, everyone did awesome! Today we get into our next movement, the front squat! Same principles, but we're moving that weight away from our core and making it slightly more difficult. We're also going to go over deadlift and sumo deadlift high pull to prepare everyone for CFT this Friday. Don't know what that is? I'll explain Friday.

Pre-WOD

1 arm barbell clean and jerk.
5X6 (per side) increase weight
5X5 snatch pull (from hang) 75%
5X5 snatch balance 75%

WOD
15 Min AMRAP
3 BJ
5 MB Clean
7 MB Froggers

Summer Session 1

Front Squat
Deadlift
SDHP(Sumo Deadlift High Pull)

WOD
5 Rounds
5 BJ
5 Front Squat
5 Deadlift

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