These are the best days to turn weaknesses into strengths. We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate.  Double-unders for example should be practiced at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. Other ‘goats’ may be simply pull ups where we get our grip right, our shoulders active and our arch and hollow pattern going, otherwise known as the ‘kip’. Chat to the coaches and we will see you right… AND DONT FORGET 17.2 will be announced around 2pm so w expect a few to hit this one at 430pm and 530pm. Come along and judge, yell encouragement or just sit with a beer or glass of wine and watch your friends suffer for the greatest Friday Night entertainment possible!


“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats, Kipping Pull Ups , Pistols or Handstands.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.