November FREE SATURDAY!
Each partner completes their 1/2 of the reps before switching. (100/100 DU, 37/38 cal, 25/25 steps)
Scales: 3 person teams, break up reps into 1/3's or, teams of 2 reduce volume: 100 Double Unders/attempts or 3 min of practice 50 cal Row 30 loaded Box Step-ups - 25-30#/15-20# (stay aware of knees caving on this exercise)
What a GREAT turnout and a FUN group of people to teach CrossFit to, today, on our November Free Saturday! Thank you to all those who came out to play and give CrossFit Flagstaff a shot! We hope you all had fun, learned something, and will come back again. Welcome also to our visitors from CF Full Strength (Phx)!
Everyone learned how to jump rope and learned the skills needed to get Double Unders as well as Single Unders!
Our 3rd movement of our workout today was Box Step-Ups with weight. Our focus was driving through the heel, keeping the knee tracking over the smaller toes, for safety and maximum power.
“There is a difference between interest and commitment. When you're interested in something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results.”