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Skill
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Row Technique
Today we’ll work on sharpening your rowing skills. The coach will review rowing form with you, including the reset (arms, torso, then legs). We’ll also do some drills to focus on the leg drive.
1 x 200m row w/ just legs
1x 200m row w/ just arms (to reinforce why the legs are so important)
1 x 500m row putting it all together
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WOD
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Complete 5 rounds for time of:
15 Kettlebell swings, 70#/55#
15 Wall balls, 20#/14#
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Coach Josh and his barbell. Lots of times your coaches get WODs by themselves when they can squeeze them in between coaching sessions. It’s not as fun as jumping in with you guys, but you gotta do what you gotta do!
Today I would like to say thank you to all of you guys. Our community is so great, it’s hard to put it into words. Over the last few weeks, we’ve had many visitors to the gym, either by CrossFitters form other places or folks looking to start CrossFit for the first time. They’ve been going around checking out boxes to see which one fits. As far as I can tell this month, with only a few exceptions, everyone who has come into the gym has immediately started training with us. When we get rolling, they always mention how friendly all the other athletes were when they came in to visit.
We recently had a visitor to a WOD I was coaching. I saw no fewer than 6 of you make your way over at some point and say hello. Not uncommon, but the thing that was cool is that this was during the hour session, not mingling before it started. Whenever someone ran over for a drink of water, they’d say hello and stop to chat. Between the strength work and the conditioning, they’d go over and say hi. These folks took the time out of their work to make a person they’d never met feel at home. Maybe they were just tired and needed a break! Either way, this is the stuff that makes our box great, and this is the stuff that makes people want to be a part of it.
So thank you guys, you’re the best!