Thursday October 10th

Look at whats here… More PCF gear.

Look at whats here… More PCF gear.

Ladies and gentlemen we are coming up very close to the open. In fact the first WOD 20.1 will be revealed tonight at approximately 8pm. I am looking forward to seeing what they have in store for us this time. As the Open begins it is very easy to get caught up in the excitement and competition of it all. There is nothing wrong with a little competition now and then and as a matter of fact the CrossFit Open is a great time to compete. The best part though, you don’t have to “compete”, at least not against anyone but yourself. PCF is here to make you better than yesterday and that is what we want to strive for. It doesn’t always show up in the score or the weight but it might. So just remember as we kick off this Open season to have fun with your PCF family and maybe push yourself a little to see what you can do, who knows you may surprise yourself.

For the WOD today we are going to start with a skill. Some focused practice on getting upside down. Then once our hands are tired of holding us up, its time for some sprinting. If there is time left over in class mobility is the magic word and maybe even some spike ball.

Skill:
Spend 15min on working on Handstand and HSPU progressions

"Death by"
10m
1st min run 1x10m
2nd min run 2x10m
3rd min run3x10m
and so on until you can no longer maintain the pattern.

Mobility
Scorpion Stretch 1min/side
Laying wall squat 2min

SPIKE BALL?

Ryan Vest