22 Aug WOD and PARTY- Saturday, Aug 23

After WOD today celebrate our Year Anniversary of being in our new building with new partners, Joe “LJ” Talmadge, Jason “JCook” Cook, Alexis “Young Hollywood” Garrod, and Bevan “B” Lew! 1:30-6pm with a Taco Truck, DJs, drinks, games, and a bouncy castle!

WOD- Saturday, Aug 23

Benchmark: “FRAN”
21-15-9
Thrusters @ 95/65
Pull-ups

This will be rolled out in heats. You will take turns and count for each other and cheer on! This is the quintessential benchmark of CrossFit and a lot of fun.

WOD Prep with Yasmen- how to prepare before the WOD

1. T-spine smash
2. Tricep Extension Smash
3. Banded Heel Cord- Anterior Approach

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/18-8/24/14:

1. Handstand Scapula Push-ups 2x10reps
2. Tripod to headstand 3×5
3. Negative HSPU to blocks or floor 3×5
4. Banded HSPU (ask for a spotter for the first couple of tries) 3×8

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