This week we will take a break from the clock. No timed workouts. This is a chance to get back to focusing first on mechanics and good movement. This doesn't mean the workouts will be easy or that they have to be less intense. It just means we won't time your efforts, won't write a score on the board. Only move as fast as you are able to do the movements well.
Have fun with the workouts, after all gym time should be playtime. What you do in the gym should enhance your life outside the gym.
And while I have your attention, let me ask you a question - are you putting as much effort into your nutrition as you are into your workouts? Go back and review the guidebook you were emailed when you signed up, it is a great starting point for cleaning up your diet. If you need more help let us know and we will point you in the right direction, but ultimately it will be you that needs to put in the hard work and make the commitment. You will be happy you did in the end.
Here is your playtime prescription for the day:
Warm-up: CrossFit Warm-up as a group.
Skill: Rope Climbs and modified rope climbs
After warm-up complete the following 6-8 times:
7 Floor press; body weight (or as close to bodyweight as possible)
1 Rope climb