9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

March 28, 2014

March 27, 2014

Yes, our video for today was the new Ninja Turtle preview…because I am pumped about it and  you should be too

SURPRISE It’s Tiff’s Birthday!

We will be having a cook out on Saturday at Coach Pat’s house and any one in the GPX family is welcome.

She will most likely hit me for this picture…

tiff surprise

 

Warm Up: 2x Hip Mobility Drill, 2x PVC (dislocate/ good morning)

20- Scorpions

Barbell- 15 Sumo RDL, 15 Snatch RDL, 15 Good Morning

ATHLETE/ BEGINNER

1) 5sets: 5 Dead Lift + 2 Strict Press

Deadlift: Men 2x Body Weight/ Women 1.5x Body Weight

                Scaled as heavy as manageable for 5 perfect reps

                Press: As heavy as possible, must be cleaned from the floor

2)Every Minute on the Minute for 10 Minutes

8 Wall Balls

8 Slam Balls

 

We will be doing the final CrossFit Open WOD on Saturday. If you are planning to dot he open wod with us, then you will only do the first part of the workout. The remainder of class will be mobility work for you.

If you absolutely must do the open wod on Friday then do the following:

20 minutes mobility (hips and front rack)

Warm Up: 2x Hip mobility, 2x PVC dislocates and good mornings, 2x GPX barbell warm up

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