Great job today on Helen!  PRs for everyone, I think.  First time Rx’d for Michael and Crystal.  I can’t wait to see the numbers at the end of the month.  We are going to be working on pull ups and kettlebell technique more in depth as the month goes along. Good stuff!

Reminders:  This Saturday there will ONLY be a 9am class because of Femme Fit.  Please come out to support Crystal and ALow.  Femme Fit is being held at CrossFit Sweat Shope in Walnut Creek from 9:45am til 3:00pm-ish.  This is going to be a great event. 

Also, Basics class runs Tues, Thurs, Fri nights at 6:30pm.  Members are welcome to come to the Basics class and participate fully in that class or use this time as an open gym to complete the WOD.  Please keep in mind the coach for Basics must focus their attention on the Basics participants to ensure they have an excellent experience.  If the demand for a coached 6:30pm class on these days returns, we will add a coached session.  Thanks.

Here are a few links for kipping pull ups.  Sometimes it’s helpul to hear/see things different ways to help understand it fully.  Please keep in mind that kipping is not always appropriate for everyone at certain stages of training.  If you are new and still using a large band, our focus is going to be on getting you stronger with the strict pull up and decreasing the amount of assistance needed.

And the butterfly pull up.


Wednesday’s WOD:

2 min stations: (3 rounds wtih 2 min rest between rounds)


push ups

weighted step ups

back extension

Categories: Technique


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