The morning classes will be cancelled today for Remembrance Day. The 1 pm class will be as scheduled. We may add a second class at 2 pm if it looks like it’s going to be busy.
A. From crossfit.com on Sept 13 2018 (https://www.crossfit.com/workout/2018/09/13#/comments):
4 rounds for time of:
25 calorie row
25 burpees
Their scaling recommendations are:
Scaling
Reduce the calories and burpee reps so that the first round takes less than 4 minutes.
Intermediate Option
4 rounds for time of:
20-cal. row
20 burpees
Beginner Option
3 rounds for time of:
15-cal. row
15 burpees
B. Freestanding handstand practice – with a partner or on the wall. Working on your crow stand is also an option.