I just want to give you all some help to set you up for success for your workouts. It’s important to have the right gear, which includes the right jump rope, wrist wraps, knee sleeves and sneakers to name a few. As far as a jump ropes go, you should ALL have your own rope. You don’t have to spend a lot of money, if you don’t want to. It’s really important to have the right length and cable weight depending on whether you are a beginner, intermediate or advanced. ¬†You all know how to measure a rope for the right length. As far as the cable goes, the heavier the cable the better if you are working on perfecting your singles and working on getting your first double unders. Once you achieve this, it’s time for a much lighter, thinner rope. If you have been at Thor Fitness for at least six months and do not have your own rope, it’s time to get one. I notice that those that are still using the community ropes (located by the mens room) still don’t have double unders nor do they practice them, which says to me that you could care less. Stop wasting your time with singles. You will get them if you practice. Buy a rope that fits you and your level and get those double unders!! You can order from amazon or go to Rogue Fitness. There’s so much to choose from.


Sumo deadlift


CrossFit WOD:

amrap 12 min

5 hspu L1 15#/10# db press

10 deadlift 225/155 RX+ 255/185 L1 85#/65#

200 meter row