Here are the girls from the 8:30 class doing their cash-out for the day--Chair Salutations. Our cash-outs are all sorts of things and yes, as evidenced by the picture, sometimes there is even yoga. Many CrossFit gyms do cash-outs and of course many don't. They are new to CrossFit Georgetown and we have heard some grumbling and moaning about them but they're staying. It's like this. CrossFit is sort of a party--ok, a hard, grueling, fitness party, but one where you are never disappointed you showed up when it's time to leave. So, the Cash-Out is like your party favor for coming--your Goodie Bag!
**We're starting our next rotation in our strength series. We'll be working the Bench Press, the Overhead Squat and the Deadlift for the next 3-4 weeks. Afterwhich we'll have completed 3 rotations and will be ready to do our CrossFit totals again and see how far we've come!
WOD:
Bench Press
3 x 5
-------
12 x deadlift
sprint 50 yds
9 x deadlift
sprint 100 yds
6 x deadlift
sprint 150 yds
*this WOD is fast and will totally kick your butt if you get your deadlifts heavy enough and sprint all out!!! Go for it.
That picture represents what usually happens when Dana walks into a room...
ReplyDeleteYou know you're right. We should rename it Dana-Worship-Pose.
ReplyDeleteAll Hail Dana!! :o)
ReplyDelete