Monday June 2nd, 2014

Monday June 2nd, 2014

New things happening at CrossFit War!  Yoga class coming mid-June (stay tuned for days/times).  And, we just met with the Lead Instructor of US Street Defense yesterday morning to bring self defense classes to CrossFit War on a regular basis if the interest is there. 

US Street Defense was formed to combine the expertise of seasoned and talented law enforcement professionals dedicated to community safety.  They are passionate about transferring their vast experience and knowledge back to community to enable them to better prepare for unexpected violence. 

The philosophy at US Street Defense is to seek avoidance, first.  However, if avoidance is not effective and you find yourself in a violent situation, it is not enough to survive, you must win. As law enforcement professionals, they have employed these techniques on the job in a variety of situations and they have concisely proven effective in some cases saving our lives or the lives of others. 

This course will teach you simply, yet highly effective, techniques to defend yourselves and others against attacks. The course curriculum include mindset, situational awareness, movement, power development, kicks, strikes, fending and control techniques and scenario based training.  

All classes and seminars are taught by certified defense tactics instructors who are current or former low enforcement professionals. For more information you can visit: www.usstreetdefense.com 

This is for both guy and gals and we are looking for a kick off date sometime toward the end of June, but wanted to check with you guys to see if:  1) if the interest is there, and 2) which day/time.  I was thinking we could shoot for a Saturday toward the end of June around 12:30pm.  Thoughts?  Interested?  Please contact me if this is something you guys are interested in: crystal@crossfitwarrenton.com  Looking forward to all of this!  


Skill/Strength

Work on Power Clean's and Squat Clean's and know the difference between the two.  Go up in weight as you see fit.

WOD

10 Strict Pullups (or 20 Kipping Pullups)

20 Wallballs

30 Scissor Jumps (15e leg; switching leg position as you jump in the air)

x4 rounds for time


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