Workout of the Day
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds;
Rounds of 50, 40, 30, 20 and 10 reps of:
(If you are planning on coming in on Friday to test yourself with the Sectionals workout, you should come in, do a little foam rolling, stretch out a bit, work on your double-under technique, and call it a day. If you’re planning on coming in on Saturday, use today as a 70-80% day – move through the movements, but do so at a moderate intensity and focus more on technique.)
Patience and Party
Written by C.J. Martin
First of all, I know many of you tried to register on the CrossFit Games website yesterday. I love you for that. I apologize that all did not run smoothly. I have not heard a definitive answer as to when the bugs will be worked out on the Games website, but we were able to get a few dozen folks registered last night, so hopefully the website is very close to being fully functional. The Games site is running extremely slow, but it appears to be working now. Please be patient.We still need EVERYONE to register and join the Invictus team. We will assist you as best we can in the gym. We will have a few extra laptops at the reception area and can help walk you through the process if you need a bit of help.
Second, it’s party time again! We just wrapped up another amazing Look Good, Feel Good, Play Good Challenge. On top of that, we hope to have nearly the entire gym participating and supporting the Sea of Green in this week’s sectionals competition. So, we have plenty of cause for celebration. We hope to see all of our members at The Lincoln Room in the Gaslamp. It is located at 901 4th Avenue (4th and E Street). There are ample parking options in the area. The Horton Plaza parking garage is directly across the street from the Lincoln Room, so go ahead and wear your fancy shoes and don’t worry about having to walk too far. The party will begin at 6:00 p.m. Be there, and bring your significant other!