12 Year old Michael and 13 Year old Lizzy hitting their CrossFit Kids Workout..

Laura just graduated from the On Ramp Class, 10lbs lighter and living a Paleo Lifesyle… Also she performed the introduction workout on Sunday. One month ago from yesterday she did the same exact workout and took her 7 minutes and 30 seconds. One month later, she tackled that workout again, and got an impressive score at 4:28 seconds… This is over a 3 minute improvement in less than a month…

Kelly and Jill at the 5:30 am class… Congrats to both for going over 210 lbs on their deadlift today..

Here is a great stretch, if you do not have the flexibility yet, to maintain the bar in front rack position, which is vital for olympic lifting and the front squat… Stretch it out Johnnie Boy!!

Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Inch Worm
Hip Mobility
Samson Stretch
Leg Swings
PVC Dislocates

Skill Development Warm-Up:
2 Rounds of the following:
Muscle-Up x 1
Ring Dip Hold at bottom x 3 seconds
Ring Support Hold at top x 10 seconds
Muscle-Up x 1

Muscle-Up Progressions
Box Muscle-Ups or Knee Muscle-Ups x 5 sets x 3 reps

Workout of the Day:
5 Rounds for time of:
50 Feet Overhead Barbell Walking Lunges
12 Ring Dips
21 Anchored Sit-Ups

Scaling Options:
Advanced: Full Range of Motion Ring Dips
Intermediate: Bar Dips
Beginner: Parallete Dips or Push-Ups or Banded Push-Ups