Monday
WOD
East Coast Championships Online Qualifier – Week One

Complete as many rounds as possible in 5 minutes of:
10 Barbell facing burpees
15 Thrusters (M: 95 lbs, W: 65 lbs)
20 Chest-to-bar pull-ups

At the 5:00 mark:
Establish a 5-rep max low-hang snatch

At the 10:00 mark:
25 Overhead squats (M: 135 lbs, W: 95 lbs)
75 Double-unders
25 Calorie row
75 Double-unders
25 Overhead squats (M: 135 lbs, W: 95 lbs)

Posted on CFNE 03 November, 2014

CF LITE
Complete 4 rounds for time of:
400 Meter run
20 Ring dips

Posted on CF Main Site 07 November, 2014

IMG_4566

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Free Community Workout
THIS Saturday, November 15th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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Ankle Mobility
This article from Hudson River CrossFit covers the 4 ranges of motion of the ankle and the problems in performance that poor mobility leads to.

“Having full range of motion in all 4 directions is crucial for optimal performance and injury prevention.  Having dysfunction in any of these directions will cause a loss of form, promote poor movement patterns and put stress onto but not limited to your: knee, hips, and back.” Essentially the ankles are the bottom of the pyramid in mobility.
Some causes that are common for most people are sitting in a chair all day, shoe composition (heels) and lack of attention to mobilizing them.
Ankle flexibility can be improved with a few simple stretches.  Check out Kelly Starrett’s MWOD to test your ankles and to see how to work on mobilizing them.
Kelly Starrett MWOD – Quick Squat Ankle Test
Kelly Starrett MWOD – Tight Ankles
By Cortney
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