CFBG 0005

Hey everyone! Hope you enjoyed the Forrestal.

Tomorrow is the first day of the new 1515 skill session. It will be in sort of a trial phase these next few weeks, but as stated earlier it will be Oly-based on Tuesdays and Gymnastics on Thursday. Make sure to sign up on the board before 1515, only 8 slots available so we can do a bit more one-on-one coaching.

ALSO: Make sure to sign up for the 2018 Open! You can sign up here, and if you want some more information on why you should do the Open, this article is awesome. Highly recommend the read, especially if you are looking for an excuse to not do that EE homework.

Otherwise, for tonight's main event:

WOD 23 Jan 18

Skill

Pistol Squat Progression

-Rig assist

-Pistol on top of box

-Roll up to pistol

Here are some scales and progressions from Mainsite if you need some reference.

Metcon

3 rounds for time of:

-60 squats

-30 knees-to-elbows

-30 hand-release pushups