These may look just like yesterday’s posted wod’s

Part 1 (15 minutes)

Shoulder Press 5 @ 75%
Shoulder Press 3 @ 80%
Shoulder Press 5+ @ 85%

Part 2. (12 minutes)

21-15-9 reps, for time of:
Left-arm Kettlebell snatch
Right-arm Kettlebell snatch
Pull-up

(A) 53/35
(I) 35/26,
(B) 15  – 10  – 5 35/26, banded pull-ups

Part 3 (4 minutes)

Bottom to Bottom Squat Tabata

Other News

We have sweatpants in. $30 per pair,

Crossfit Swarm Open pre  games.   Sat Feb 22 9am to 3pm.  rx and scaled .  https://www.facebook.com/events/214523428749018/

Have you seen the giant words on the walls yet.?  They are 10 fitness domains. here are Greg Glassman’s words on it April 1 2002.  Yup it’s been around that long.

“CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy”

here is the link to the entire article. http://library.crossfit.com/free/pdf/Foundations.pdf

This is a special shout out to Fernanda, She suggest the words, got them made and put them up.  She is an amazing person and does so much for CrossFit Swarm, we appreciate all you do.

-Stolen from @fern3kids

A photo posted by Crossfit Swarm (@crossfitswarm) on