SCHEDULING ANNOUNCEMENT! As you know, we have added an 1800 class M-W-TH. I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!
Skill:
Thruster
Points of Performance
-High Elbows (pic courtesy of CrossFit Raleigh)
-Maintain Lumbar Curve
– Crease of theHip must pass below the knee (pic Courtesy of CrossFit HQ)
-Keep Heels Down. Only time they would be allowed if momentum takes them up at full extension
-Finish the movement Completely OverHead, with active shoulders (Pic Courtesy of CrossFit Cape Cod)
WOD:
FAT FRAN
15-9-6
Thruster @ 135/95/ Chest To Bar Pull-Up
Video Courtesy of CrossFit HQ. Chris Spealler giving some good tips to Pull Up Efficiency. A Chest to Bar Pull Up is nothing more than a regular kipping pullup with a higher target. The core movement that is in a strict pullup, a gymnastics kipping, and a regular kipping pullup stays the same. In the warmup, try maintaining tightness on your core and feel that “spring” when you come down for your swing. Then try a couple with a relaxed mid section. Notice the difference?
Post time to comments/www.logwod.com
Extra Credit:
Work on Bridge
Pic Courtesy of Exercise.com
Cash Out:
Find you O2!
I know there is a good sized group of you still going through our Paleo Challenge, please check out this site for some great ideas
CrossFit Team Offutt Tactical Fitness 
Someone needs to shoot the programmer. 2 days of high volume pull-ups with more to follow. Lots of tore up hands.
Fran is not my friend.
This is another reason I HATE fat women!