Thursday, February 15, 2018


Skill Work: Kipping Practice
1) Knees to Elbow
2) Toes to Bar
3) Kipping Pull Ups and Chest to Bar
4) Butterfly Pull Ups and Chest to Bar

200 m Run
10 Toes to Bar
200 m Run
10 Box Jumps (30/24)

Tip of the Day
Let's be very clear, in CrossFit world, we believe in strict movements too.  Strict and kipping both have their place.  We train strict for strength development.  We ask that you be able to perform strict BEFORE we allow you to kip in a workout.  Not having the strength before practicing speed can lead to injury.  We kip to increase our power output.  Today, work on the basics of the kipping swing.