It was great to have Josh Courage join CFDC last night during his waning hours in DC. For those of you who don’t know Josh, he is a long time athlete and self-described fitness geek (minor-league baseball, marathons, ultra-marathons, triathlons, BJJ, cycling, and, of course, CrossFit) and has been training in the DC-area for over 5 years now. Josh has been an active and familiar face around the Balance gym but will soon be departing for California. Check out Josh’s website to keep track of him, and while you’re there, be sure to check out the CFDC work-out/write-up he did during his CrossFit Community Week. And if you see him before he leaves, wish him the best of luck in the next leg of his continuing fitness journey out in Cali.
Onto the evening’s programming:
Strength: 15 x 2 power cleans
In groups of 3 to 5 people, find a heavy but comfortable working weight and then work in rotation with each person doing 2 cleans until everyone in the group has done 15 rounds.
A lot of great work with such a big group. Be sure to check out Mike Choi’s Points of Review for the Clean – all of these points are extremely helpful, especially during an extended power-clean session like last night, where proper form will allow for better movement over a longer period of time.
Great work everyone. Post loads used for the power cleans and rounds completed for the MetCon to comments. Also, if you have any questions/queries about the cleans, the comments are a great place to seek some answers. See everyone Thursday.