04/09/2015

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Rowing mechanics and drills

https://www.youtube.com/watch?v=grxVHi5LpRo

Clean (10×1)

Every 90 seconds for 15 minutes (10 rounds):

Rx+:

1 squat clean with 2 second pause at bottom of the catch

Rx:

Hang Power Clean (without the pause)

*Start with moderate load and build to a max effort for the day.

Metcon (Calories)

Divide class in 2-3 teams (3-5 people per team ideally):

20 minutes-

Max calorie row

*Rotate athletes every 60 seconds. Score is the total calories you accumulate as a team in 20 minutes. Athletes must perform 5 burpees EMOM during the minutes when they aren’t rowing.

POPULAR POSTS

Big Problem With Weigh-Ins.

This morning, I lost 3 lbs. But there’s a huge problem. I’ve been cleaning up my food and working out regularly for three weeks. I’ve

Snake Bite. Ouchy.

Hey, A venomous snake bite cannot kill you. Once you’ve been bit, there’s no “un-biting” you. The poison that keeps running through you long after

WCABD&T

Health is simple. Its Work Capacity Across Broad Domains & Time. Work: Can you perform tasks that carry you into the future? Capacity: How much

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!