Midline Work

Wednesday, July 1 Please see comments from yesterday, regarding kids on the mats before and after class. You can update and record all previous PR's using the website. There isn't anything major to log today so update some of your past information! Starting next week are introducing a new workout class here at Oregon CrossFit! It will still be rooted in traditional CrossFit workouts but unlike other classes there will be no strength component and the class time will only be 30 minutes long. It will be concentrated more on short, metabolic conditioning (high cardio) WODs. Utilizing bodyweight, running, and and light weight movements that range between 5-20 minutes you will be able to get in and get out quick. Also, we highly encourage you to bring a friend on Wednesday evenings to expose them to CrossFit as a great way to work out and meet some great people here at Oregon CrossFit! The classes will be at 4:45pm and 6:30 on Wednesdays starting next week.

WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extentions 25 Flutter Kicks 25 Banded Good Mornings :25 L-Sit on Paralletes

Skill Work: 3 rounds(NFT), LOB Bear Crawl forwards and backwards, in between each set complete 20 Hindu squats(http://www.mattfurey.com/hindu_squats.html) and :30 side plank each side

Recovery: 1k Row