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Mobility
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Today’s some more mobility work as part of our deload time! Today spend some time on the t-spine and shoulders, prepping for the overhead work of the wall balls and ball slams.
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WOD
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Complete 3 rounds for time of:
Row 1000m
10 Wall balls, 20#/14#
10 Ball slams, 40#/30#
Rest 3:00 between rounds.
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And here is a demonstration on the proper top position of the ball slam!
So if you follow Evolve on social media, you’ll know that coach Jeff is trying to get people to go to DIA on August 9th and pull a plane. I’m sorry, pull a jet. Yes, a jet. You see, Jeff organized the fire truck pull in Greeley. You heard they were officially the fastest co-ed team, unofficially of course. Jeff, being in the profession he is, has taken a little heat about pulling a fire truck so well. So he’s upped the ante. To a jet. Sound fun? Of course it does. Here’s the details:
Hey Everyone,
As of right now we have 17 people on this list to be on the team for the plane pull. We need 25 people, so please start asking for others to get involved. Have them email me, or you can, with their name and email. This will have to be a first come first serve deal.
Our team name is Crossfit Evolve. The plane pull is on August 9th at DIA at Signature Flight Support. Registration opens at 9am and ends at 11am. I’d like to have all of us there at 10am. There is a costume contest involved with this and right now I’m thinking “Pilots and Flight Attendants.” We are pulling a plane after all.
Remember we need to raise $1250 for the team to participate. Thats $50 a person. You can fundraise or simply donate $50 for yourself. Please go to Special Olympics Colorado Plane Pull and register with the team and start adding donations. The money needs to be in the night before (Aug 8th).
Get ahold of me with any questions, and lets make this happen. It should be a lot of fun. And for those coming from Evolve in Foco, we can arrainge a meet at the gym and carpool down.
Thanks,
Jeff “My Favorite Part of Summer Vacation Was When I Pulled A Fire Truck” Smith
