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  CrossFit Hot Springs

WOD 02/12/2013

2/11/2013

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Warm Up:  Pass throughs w/ PVC, Squat Mobility
3 Rounds NFT (Not for time)
10 Pull Ups
10 Air Squats
---------
Skill Work
Hand Stand Push Up or Wall Walks (15 mins)
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WOD:  For Time:
21-15-9
Calories Rowing
Overhead Squats 95M/65W
Vertical KB Swings 53M/35W

You'll notice some differences in the coaching viewpoints between John and Chris...all equally valid...but it will depend on the standard of movement allowed. 
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    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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