Aerial Silks, Pilates Time Change, High Bar Back Squat
Have you noticed those giant red and yellow ribbons hanging in the East Room? They are called Aerial Silks, or Tissu, and climbing and tumbling upon them is a new Wine Country CrossFit offering. We currently offer beginning and conditioning Aerial classes. In 
September we will add intermediate programs for the more experienced “flyer”. Please note that your CrossFit membership does NOT cover aerial classes. For more info on our burgeoning aerial program please visit our Aerial Arts Page.
———————————–
Please also note that Pilates is now at 4PM on Fridays, so come on in to get grounded in your core and stretched out prior to the 4.30 Level 1 CrossFit class.
======================================
Friday’s WOD
20 minutes to Complete:
6 Sets of 6 Reps at 70% of 1 RM High Bar Back Squat
Rest 2 Minutes between sets
After Back Squats:
3 sets of 10 reps Back Extensions (NOT hip extensions) on GHD (sub Supermans)
WOD: Double Tabata: Sit-ups + Wall Balls (8 rounds of each, 8 Minutes total)
2013 08 01