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1. Barbell Class is cancelled due to 18.3 watch party, party starts at 7:30pm, hope to see everyone.
2. All classes closed this Friday, due to Friday Night lights (aka 18.3) hosted by (CrossFit Waterside) Location Address: 8010 SunPort Drive Suite: 108 Orlando FL, 32809

Skill Work
“Goat Day”
EMOM for 20 minutes:
Odd – Movement 1= 1 Peg Board or 10m Handstand Walk or 30-45sec Handstand Hold (Coaches will scale if needed)
Even – Movement 2= T&G Power Cleans (No more than 5 reps & no more then 55% of your 1 rep max)

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. 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.

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.

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