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1. Barbell Club is cancelled due to the CrossFit Open Watch party (18.2), party starts at 7:30pm! hope to see everyone!
2. All classes cancelled this Friday (3/2/2018) due to the CrossFit Open 18.2 hosting at CrossFit Kings Point – 7075 Kingspointe Pkwy #16, Orlando, FL 32819

Goat Day
EMOM for 20 minutes:
Odd Min– Movement 1 (Gymnastic work – no more then 10 reps)
Even Min – Movement 2 (Barbell Work – no more then 5 reps and stay below 55% of your 1RM)

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Rope Climbs, Overhead Squats, Etc…. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump, (Good time to try out your NEW Jump Rope 🙂

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Post your scores to the Whiteboard.

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