Pink Bra Tour: The time is now as in today
This is our time, this is a huge tour doing amazing things! In the last two months 9 people have found out that they have cancer because of this program. 9 lives in two months saved and I'm proud to say I'm a part of that.
This has been a large part of who we have been in 2010-11 and this is the culmination. A number of people here have worked their tails off to make this come here and be huge October 25th.
Clear your schedule for October 25th (Tuesday) at 6pm and for the after party. CrossFit media, Columbus radio and tv along with many more will be attending.
If you want to help or know someone who can help in terms of donating, sponsoring etc let us know ASAP.
You don't have to do "Grace" but you know it would be fun!
Forward this to tons!
Today we are going work attack our core strength.
All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength. (The Crossfit journal)
Warm up: 12 min of:
100 m walk/run
50 m high knees
50 m shuffle
50 m buttkicks
50 m shuffle
4 burpees
4 push ups
4 sit ups
4 squats
Skill:
Bar deadlift
GHD hip extension
Alternating 10 sets of 5 reps
8 min. AMRAP
2 deadlifts
4 squats
6 cal row
8 sprinters
Cash out:
1:00 hip extension