Please remember tonight is our first yoga class with Coach Beth. This is a great way to get your mobility work in. There are many benefits to doing yoga. They include:

Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. Think about how rewarding it would be to no longer be limited in your CrossFit lifts and skills, simply by properly stretching and gaining range of motion!

Strength: Although we focus on gaining strength in nearly all of our CrossFit classes, many yoga poses require you to support the weight of your own body in new ways. It is critical in your overall strength training to continually challenge your body and introduce new movements.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain and other injuries. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain and injuries.

Better Breathing: Most of us breathe very shallowly into the lungs and don’t give much thought to how we breathe. Yoga breathing exercises focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.

Body Awareness: Doing yoga will give you an increased awareness of your own body. Nearly all of the skills involved in CrossFit require you to have finely tuned kinesthetic awareness. In Yoga, you are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved performance in CrossFit skills across the board.

You can purchase a punchcard or drop-in fee of $10 (tomorrow only). Then on Saturday the rate will go to $12 per drop-in. Punchcard will remain the same: 5 for $50 or 10 for $90.

EMOM 8: 2 Clean and Jerks

Complete 150 push-ups for time

Your chest must touch the ground on every push-up to be counted. Every time you pause in the plank position for more than two seconds or you take a break, run a 5/10/15 yard shuttle. Touch the ground each time you change direction during the shuttle. We will set cones up either in the gym or outside depending on weather and time of day (daylight). Strategy anyone????

Not sure it can be said any simpler than this:

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