Fran, Wed, Sept 9th

Week’s Warmup:
2 rounds
7 target squats (see description below)
10 ring dips
3 Skin the Cats (sub with 10 bar KTE if can’t yet get inverted)
Warmup movements for WOD

target squats: place medicine ball or box behind you. Execute squat to object with emphasis
on reaching back with hips (weight on heels). When you reach the object, sit on it for a second or two, taking the weight off your feet. When you stand back up, initiate using your HAMSTRINGS and GLUTES (posterior chain). REMAIN ON YOUR HEELS and strive to keep KNEES BEHIND TOES the entire time you stand up. I’ll write more about this in our first Newsletter.

Wednesday’s WOD:
For Time:
Thrusters (95/65)


CrossFit Hampton Roads Midnight Disco Funk WOD

Robb Wolf gets a head-on attack for his stance against excessive hi-level cardio for Type 1 Diabetics. Here’s his PRICELESS rebuttal.

How about this one: “Sugar, the Bitter Truth.” Sit back with a bag of popcorn…just kidding, and get ready for some hard hitting facts. The speaker is Dr. Robert H. Lustig, MD, UCSF Professor of Pediatrics, Division of Endocrinology. He is speaking at the UCSF Medical School for the Public. GREAT Video!!!


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