THIS saturday, april 29th from 12pm to 2pm

where - crossfit hard, 5020 boiling brook parkway, n. bethesda, md 20852

open to all members, friends and family

this is a free seminar we look forward to seeing you there

 

Here's what we’ll cover on April 29th-

- Cadence. What’s it all about &  does it affect my running

-Does footwear matter ?

-Does foot Strike matter

-Staying injury free, is that even a thing?

 

An interactive 2 hours of fun learning & discovering creative ways to staying healthy and run pain free hosted by Dr. Hiza Mbwana.

What you need to do Is

·       Come prepared to run, Jump and lift heavy things

·       leave a smarter, better runner

WOD 042517

What's your favorite fruit?⠀

Strength

Metcon (No Measure)

EMOM: 10MIN

6 Shoulder Press
6 Barbell Upright Row

Find a working weight for the shoulder press and remain at that weight for the entire EMOM.

Metcon

Metcon (AMRAP - Reps)

Three rounds for max reps:

1 minute at each station with 1 minute of rest after each round and :15 to transition from one station to the next

1) Ball Slam
2) Burpee
3)DB clean
4) Double Under
5)DB Push Press

Think "Fight Gone Bad"

Out of Town WOD

5 ROUNDS FOR TIME: 100 SINGLE UNDERS 50 SQUATS

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