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Tuesday, September 17, 2013

2013-09-1510287

Workout of the Day

*Suggested (Coaches Option) Lifting

15 mins to find Heavy or 1RM Front Squat

-Rest 10 mins- 

As a team of two athletes:

Run 2,000 m
Row 2,000 m

If you do not have a workout partner for this workout perform this for total time:

Run 400 m
Rest equivalent time as run split
Run 400 m 
Rest equivalent time as run split
Run 400 m 
Rest equivalent time as run split
Row 500 m 
Rest equivalent time as row split
Row 500 m

 

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Monday, September 16, 2013

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CF ATL teams finish 1st & 3rd somewhere this past Sat

Workout of the Day

Part 1 From Crossfit Football.com

9 Hang Power Cleans 185/115 lbs
15 Toes to Bar
6 Hang Power Cleans 185/115 lbs
15 Toes to Bar
3 Hang Power Cleans 185/115 lbs
15 Toes to Bar

Rest 5 minutes

9 Hang Power Cleans 185/115 lbs
15 30/20# wall balls
6 Hang Power Cleans 185/115 lbs
15 30/20# wall balls
3 Hang Power Cleans 185/115 lbs
15 30/20# wall balls

This workout is mandatory for anyone wanting to be considered for the CrossFit regional/games competition teams.  

Notice: Olympic Weightlifting with Jaen Black is now 6-8 PM Mon & Wed.  Also, we will be closed this weekend for a CrossFit Level 1 Trainer Course