Friday WOD{10/10/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 2 minutes total in Wall Sit Weightlifting Front Squat (65%x3, 75%x3, 85%x3) Metcon…
Competition {10/10/14}
**Deload Week** A.Every 2min Clean3 @ .603 @ .652 @ .702 @ .752 @ .801 @ .851 @ .90 B.Back Squat5 @ .555…
LeanX{10/09/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Coach led Down and Backs Weightlifting Goblet Squat (3X15 AHAP) Metcon Metcon…
Thursday WOD{10/09/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 4 rounds 15 seconds each: Jumping Jacks Air Squats MTN Climbers Jump Squats…
Competition {10/9/14}
A.2 mile run (easy) -or- 4000m row (easy) B.Four Barrel Tune-up Class Soft Tissue -Foam Roll Hips/Quads/Glutes Stability/Activation -2×30 Tall Kneeling KB Swing-2×10/side…