Congratulations, Cassie & Sarah!

Congratulations to our two fierce competitors, Cassie and Sarah, for their amazing performances at the 2017 CrossFit Games California Regional this past weekend!  Some detailed thoughts on their weekend of competition coming up shortly, but for now just a few of the outstanding images captured by the one and only Oh Happy Dawn Photography.

What to do after "Murph" as the soreness/tightness sets in?  Move, of course!  Preferably with some complementary movements to counterbalance that nasty middle portion of Tuesday's WOD - namely shoulder stability and activation, mid-line work, moderately loaded hinging, and jumping.  And a time domain much shorter than the slog on Tuesday - in other words, come in to the gym so you can shake it out and set yourself up for a strong second half of the week in training....

WOD for 05-31-17:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 2 Kettlebell/Dumbbell Turkish Get-ups (1 Right / 1 Left), pick loading

2) 12 Hollow Rocks 

-then-

3 Rounds For Time:

20 Calorie Row

15 Deadlifts @ 205/145 lbs

20 Box Jumps @ 24/20 in