GYMNASTICS with Roger Harrell

Over the weekend, a small group of us visited Roger Harrell, the authority on gymnastics within the CrossFit community. It was an action packed three hours which consisted of multiple progressions on hollow rocks, rolling, handstands, rings and high bar. Flexibility at the shoulder is critical to most of these athletic exercises which are important for overall fitness... Pressing, pulling and controlling your own body weight transfers over to a better physical performance immediately. It is powerful, fun stuff!


The 'Nature Boy' gets a few EXTRA tips from Roger.

Workout of the Day
"TOMMY V"
For time:
21 thrusters, 115 lbs
12 rope ascents, 15’
15 thrusters, 115 lbs
9 rope ascents, 15’
9 thrusters, 115 lbs
6 rope ascents, 15’
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on February 13.

"In teamwork, silence isn’t golden, it’s deadly". Mark Sanborn