Running Clinic
Friday night at 5:40pm. There is still plenty of room, we would love to see you there! Learn proper form, technique and avoid running related pain! Cost $10.
The Board
The Mobility
Banded Wrist TractionPVC Front Rack Stretch
The Warm-Up
The Strength
This is a complex, meaning you will move from one movement, to the next, to the next. New CrossFitters need not worry about the Split Jerk, until the Push-Jerk has been mastered. Use this time to zero in on a weight you will use for the WOD.
- Clean
- bar starts on the ground and is caught in a full squat
- Push-Jerks
- Dip and Drive the Barbell overhead after the bar is stood up from the clean.
- Split Jerk
- Dip and Drive catching the bar in a split position.
The WOD
DT on the Run...
This WOD is a variation of the Hero WOD DT. DT is a great test of strength and barbell cycling abilities, testing improvement over time. DT as written is 5 Rounds for Time. We stepped things up making it an AMRAP and threw in a run to test your strength under fatigue.DT Hero WOD
