Thursday, October 11, 2012

Fun Friday

 

Remember... CrossFit is constantly varied, functional movements executed at high intensity.

Our program gives you a more balanced overall fitness, increasing your capability and capacity over a broader range of movements and activities. And what we do is scalable to accommodate different levels of experiences, injury or other limiting factors.

For the 5:30 am class, they will do the "400 WOD" from Thursday:

Everyone else will do the following:

Skill:
10 Handstand to Front Rolls

Strength:
5-5-5
Unbroken HSPU
5 Burpees for each time you can't finish 5 in a row

WOD:
Patner Stations
2 minutes at each station
Max reps at each station
30 second rest after each station
- Commando Pullups
- Land mines
- Tire Hits
- Bag Carry - Between building - each side =1 rep

OT:
400 M run

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