Monday 03/23/09 “WOD”

Warm Up

• Light Row or Run 400 Meters then
• Start with light loads on the below exercises

Workout of the Day (WOD)

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Today was a Great Day watching several members do PR’s on the CrossFit Total. 45 Athletes participated today.

Samatha from CrossFit Firebase in Orlando stopped by for the Total.  Sam Dead Lifted 225# and could have went up.  Not Bad!  Here she sets up, prior to pulling she will bring up her butt causing her shins to straighten out and place the bar directly under her Scaplua.  Coach Rip would be proud.  If ever in Olrando area stop by her facility.  You can find them by clicking on Friends of CFA on the right.

Nene doing Back Squats.  Drop the bar a little and keep the chin down.  Good job!!Heidi feeling 225# on the Back Squat. 

Post Workout

21 Burpees for time

21 Burpee Salute to the Four Oakland CA. Officers who gave the ultimate sacrifice.  Thoughts and Prayers go out to their families as everyone at CrossFit Affliction – Ft Lauderdale will do 21 Burpees after the WOD.