November 6, 2014

0

Happy Birthday David B!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Total Reps
3 Rounds, 1 Minute Per Station
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump (24/20)
Dumbbell Push Press (choose load)
Row (Calories)
Rest

CrosFit Prep
Coach BV’s Class: Freestyle

Coach Logan’s Class: Strict Press, Push Press, Push Jerk, Pistols, GHD Sit Up

CrossFit Endurance
Team WOD: For Time
1 Mile Relay Run
Row 1000m/1200m/1500m (female/co-ed/men)
200 Double Unders
1 Mile Relay Run
100 Wall Balls (20/14)
1 Mile Relay Run

Don’t forget about CrossFit Endurance @ 6am or 5pm, CrossFit Yoga @ 9am, Incendia Strongman @ 10am, CrossFit Teens @ 3:30pm, CrossFit Tots @ 4:30pm, CrossFit Explorers @ 5pm, CrossFit Young Heroes @ 5:30pm, Incendia Barbell Club @ 6pm or Matt’s MOB(ility) @ 7pm.