Sunday, April 11th — 9:00am – 12:00pm
Come learn the Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Price: Members $FREE$ / Non Members $40
Today’s Workout:
Buy In – Dynamic leg warm-up (coaches choice!)
WOD – “Lactic Acid”
5 rounds
* Row 500M
* Run 500M
* Rest 2 Minutes
*** If you did Tuesday’s workout, scale to 3 rounds. ***
Depending on the class size, the rest time will vary. Coaches, make sure to have some one on the rower at all times. Coaches record the start time for the athletes on each interval. Athletes, check your time when you come in and calculate the the time for each interval. Your score is the total time, minus the rest interval.
Push as hard as you can in each round!!!!
Cash Out – 5 x 10 reps of unbroken Toes to bar / Knees to elbows / double crunch. (scale to your fitness level)
Running WOD
8K to 10K run
Please post in the comments when and where you are doing your run if you would like people to join you!
beastly puppy…
is this kill zoners week? what did we do wrong, mean coach dee?
luv u!
I think it IS kill the zoners week! This looks like another awesome WOD! Go get ’em, team!
Looking forward to it!! My legs are sooooo sore from Monday so tomorrow should be extra fun 🙂
Blaaah can barely move right now and am terrified for tomorrow…serves me right for taking time off and being lazy!!! …..lesson learned
Oh my. Mental note to self: Do not plan ANYTHING that requires walking for the day after this one…
Awe, PUPPY!!!
I woke up this morning SORE already….four hours ’till the mid-day class…now I understand why, after yesterday’s WOD, to do three rounds.
That’s a tough call: Steve is clearly an unstoppable Beast, but he’s also just an excited, quivering puppy. I fully plan to use both nicknames interchangeably.
i have wallball legs-they are part jelly, party hurty….
This is unacceptable, clearly I eat puppies all the time. and furthermore I eat them strictly for pleasure not nutritional purposes!
cannibal
Furthermore I never “quiver” I bristle with rage!
I cried a little just looking at this workout and thinking about my legs being jello but then I see Steve eats puppies! That is just not cool Steve!
but if steve ate children, maybe he could have dl’d 600lbs like that other guy, steve stay away from the puppies, people are the way to go!
B, I’m way ahead of you and I’m totally eating the hell out of this homeless guy right now, I should be dead lifting a slick 800 in no time.