Way to get better at double unders...Practice double unders.

Way to get better at double unders…Practice double unders.

Rope-a-Dope
TEAM AMRAP 15
2 Rope Climbs
4 Squat Cleans (185, 135)

Teams of 3.

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Rope climbs take both practice and training...you need strength and skill to perform these. Work both strength and skill.

Rope climbs take both practice & training…you need strength and skill to perform. Work both strength and skill.

Coaches Corner…with Coach Kevin

It’s Elementary…

It’s elementary my dear Watson, or should I say elemental my dear CFNE’ers! Interestingly enough the oft-quoted catchphrase is never actually uttered by Holmes in any of the sixty Holmes stories written by Conan Doyle. Not that it matters because we are going to be talking about Elements here. Not that stuff you learned about in chem class, but the foundational CrossFit stuff you learned in preparation to take classes at CFNE.

Whether you just got out of Elements, are in Elements, or Elements was something that happened a long time ago in a galaxy far far away, it is still valuable information. Plus upon review, if you choose to, there might be a few things that were forgotten, which is easy enough to do when you are focusing on learning a few dozen movements, haha.

So without further ado let’s take a waltz down memory lane. Here is a quick 7 page PDF cheat sheet highlighting all the valuable information you should know, study, and commit to memory!   Enjoy!!

Elements Cheat Sheet

All the best,

Coach Kev 😀

P.S. You may or may not be quizzed on this stuff in class 😉