Once you replace negative thoughts with positive ones, you’ll start having positive results.
Jess, one our newest members, is the latest to join the muscle up club and the first Heights female to nail one! Looks like the sky is the limit. Great job Jess, embellish the moment. Ladies keep working hard at this movement, can't wait to see who is next on top of those rings.
*The Gym will be closed this Saturday, Oct. 19th as CrossFit Heights will be participating in the Breast Cancer walk.
*Follow CrossFit Heights on twitter @CrossFitHeights You will get a
notification as soon as the WOD is posted daily
Pre Strength: 10 min Trainer led mobility/stretch
Strength: Tempo Front Squats (25 min)
5x5 @ 55-65% The tempo should be: 3 sec count on the decent, explosive up, 2 sec pause at the top before starting the next rep. Focus on perfect form, vertical back, and depth!
500m Row (Buy in)
Wall Balls (20m/14w)
*15 min time cap
*extra challenge, C2B pull ups
Eccentric HSPU work: 7x1
*Hold the decent for no longer than 7 secs, minimum decent time 3 secs. Rest 30 to 60 secs between each set.
*Use a deficit for an extra challenge
*Use Heavy dumbells for a modification