Check out this helpful hip stretch video which will get you to activate your hips and glutes when we squat https://journal.crossfit.com/article/cfj-weightlifting-hip-stretch-squat. Ray Regno also warns against foam rolling before a workout, saying it is telling your muscles to relax, when we really want them to do the opposite.
CrossFit has also announced the 5 venues for the 2018 Open workout announcements here. Each week beginning Thursday, Feb 22, a workout will be announced and performed by athletes, which you can watch live. (which we highly encourage!). Sign up for the Open at games.crossfit.com.
We are going to try a 9:00am class instead of 9:30am Monday - Friday beginning next week - February 5th. Saturday class will remain at 9:30am. If this is a conflict for you, please let me know ASAP!
A. Every 90 seconds x 6:
5 TnG Snatches, pick load
B. 4 Rounds:
21 Wall Balls (20/14)
15 Bar Facing Burpees
9 Deadlifts (225/155)
Goal: Big sets of WBs & DLs, consistent pace on burpees