Another Saturday in May means another free skills clinic in addition to our usual classes. Join us at 11AM to learn some techniques for mastering rowing. Whether you struggle with rowing, or you think you're great at it, chances are you can use some new information or a refresher. Coach Gemma will be taking the group through the seminar, utilizing techniques she learned from gold medal rowing champion Jon Kissick, during his last visit to CFE.  

Instruction will last from 11-11:30AM, with extra coaches on hand for additional practice until noon.  In the meantime, or if you can't make it, check out this video for some tips from Jason Khalipa or click the link to view our recap from the last rowing clinic. 

http://www.crossfitelevation.com/crossfit-elevation-blog/2347

STRENGTH

1a. 4x 8/8 weighted step ups AHAP 24/20"
-rest 1min-
1b. 4x 30 secs freestanding HS holds (complete with partner if need be)
-rest 1min-

WOD

Run 800m
50 Wall balls 20/14
40 Sit up
30 Burpees over bar
20 HSPU
10 Clean & Jerk 135/95

 

Comment