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When is the last time that you went to a gym where the instructors expected you to do “homework”? I would bet the answer to that is,”Never!” The training we do in CrossFit, at Petranek Fitness is all SKILL based… which means it takes practice – and this means homework! And I’m not talking about doing 5-20 reps once-a-week. Skills like handstands, L-sits, levers, overhead squats, cleans, jerks, and snatches, rowing, and maybe even wall ball… all take practice and repetition daily to improve.

In the photo below, Bill decided to take matters into his own hands. Much to the chagrin of his wife, he marked an “X” at 10′ on the wall in his house, and has been practicing hitting the target, daily. This is the kind of practice, and commitment to your practice that it takes for breakthrough results.

Bill's wall ball at home

Today’s Workout

3 rounds for time of
800m Row
40 Thrusters, 45# bar
20 Pull-ups



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