Wednesday, August 8, 2012

2012-08-067432Andrew

Workout of the Day

Before Class or in Warm up:
5 forward rolls
5 freestanding teeter-totters (remaining in control, kick up as close as you can to handstand, but NO FALLING OVER)
5 spotted handstand roll outs (grab a buddy from class)

Strength:
In 20 minutes work up to a heavy one rep push press.

Conditioning:
6 rounds, each round is 2 minutes:
1st minute, 10 Push Jerk (135#/95# )
2nd minute, row max distance
No rest between rounds.  If you cannot complete 10 push jerks in any round, reduce the weight.  If you complete them sooner than 1 min, you may rest the remainder of the minute. 

Notices:

11 AM weekday Weightlifting & 4:30 PM weekday CrossFit Workout of the Day are canceled until further notice.

We are closed this weekend while hosting a CrossFit Level 1 Trainer Course.

Erin Cafaro, 2 Time Gold Medalist in Olympic rowing, talks about CrossFit.

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