Upper East Side

Hell week is officially over! You have survived one of the hardest if not the hardest weeks we have ever had here.  Great job to Everyone who gave it there best. Really proud of your efforts and attitudes towards it.

Having an open mind, a great attitude and a willingness to learn will go a long way with your CrossFit journey. Your attitude towards your training, your fellow members and your coaches is what will make your experience here with us a hit or a miss. Soak it all in each time your in the box, be coachable, look to meet new people and work your ass off. The rest is a piece of cake 🙂

Make sure you logged all your results from this week. Remember what workouts you took part in and in three weeks repeat the girls in there normal fun fashion.

Post your scores and comments to the blog. We want to make it as interactive as possible. Talk about the WOD, your coaches socks, the hilarious way you took a spill etc. just get blabbing .

Lets have a kick ass week! YEAAAA BUDDY!

Coach James

Warm up

Lax ball 2 mins each scapula

Shoulder mobility with bands

2 sets of

10 Air squats

5 strict pull ups or 10 ring rows

10 Groiners

Dynamic stretches

Strength/Skill

Back Squats

3×5 @70% of your 1RM

then

Over head Squats

3×5

Training

10 Min AMRAP

10 Over head squats (95/65lbs)

10 Lateral Bar hopping Burpees

If you have poor shoulder mobility substitue OH Squats  with Front Squats