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Thursday: GOAT DAY

March 7, 2019

Photo by Andrew & Tianna Photography 

I sure love our CrossFit mommas! 

Multitasking at it's finest. Taking care of the baby, judging at Friday night lights. 

**Guys, our Friday nights cannot run smoothly without the help of judges! You do NOT need to take the judges course. With all of the changes in the open this year, no regionals,'s not required by us. It's really hard when the athletes sign up for all of the heats in a matter of 2.2 seconds and then there are THREE people listing themselves to judge. Please help! Be a part of the community and what Friday night lights is all about! 

Thanks in advance!


What is "GOAT DAY"?

Simply put a “Goat” is a movement that you need to work on.

Ask any Crossfitter from the newbie all the way to the competitor and we’ll be able to rattle off a list a mile long of Goats (weaknesses/goals).

We’ve all got em’ – embrace them, train them, improve them, cross em’ off your list and then move on to the next one. 

Training your Goats is a great way to improve your CrossFit training.

Think about it…When you saw double unders in the last workout, did you instantly get bummed or did you get excited knowing you were going to dominate that workout?

Getting better at your weaknesses will automatically increase the intensity of your workouts.  Increased Intensity = Increased Results. 

So how do I pick a Goat?  Well, which one do you want to do the least?  Or which movement limits you most in a workout – double unders, toes to bar, box jumps, pullups, etc….Whatever the answer is that’s where you should start.



GOAT #1: 10mins of Practice

GOAT #2: 10mins of Practice 

**Practice = low heart rate, focusing on bettering technique, positioning and the overall performance through drills and good reinforcement**


Classes will still be coach lead with a general warm-up, mobility time followed by the 20mins of GOAT practice to turn weaknesses into strengths. 

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