SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting next week we will also add an 0600 Tuesdays and Thursdays!
Strength:
Weighted Pull-up 6 sets of 3 w/30 sec rest
Use a band attached to a fixed weight around the lower lumbar. Make sure the pull-up is full-range
Try to increase weight every set
Video courtesy of CrossFit Little Rock. Your pullups will be in this fashion. Dead hang, no kip, and chin must go above the bar. Keep head neutral. No “pez head”, meaning don’t crane your neck to get it over the bar.
WOD:
3000M Row for time
Please review our Rowing Standards instruction, put together by our own Coach Mieke. This is the standard we want to see in our athletes’ form when they row, even something as long as a 3K. The thing is, the better your form, the quicker you’ll be done
Extra Credit:
50 Dead Hang PU’s
Cash Out:
Roll out back
Two of our newest coaches, Jason and Stephen, coaching the new On-Ramp. We are getting more coaches added to our system. What does that means for you guys? More class options! We have now added an 1800 class M-W-and TH. Also I am happy to announce we now have an 0600 class on Tuesday and Thursday starting next week!
CrossFit Team Offutt Tactical Fitness 