The importance of proper footwear:
We’ve seen athletes snatch 365lbs while wearing Nike hi-tops at CrossFit East River. Ahem, well just Kendrick Farris did that, but it illustrates a good point. Shoes don’t make a good lifter. That being said when you’re ready to build a whole new level of intensity into your weightlifting get a pair of lifting shoes. Nano’s are a good jack of all trade show but they aren’t ideal for lifting. Here’s an article on the subject.
PS: Don’t ever show up to the gym to workout in flip-flops, ever.
Tie-breaker solution for check-in challenge:
Fight to the death. Tie goes to member with the most overall lifetime visits.
1a) Weighted C2B Pull-ups 5×5, for load
1b) Weighted Ring Dips 5×5, for load
3 rounds for time of:
Row 15 calories
Jump over the rower on each rep of the burpee.