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By 12/15/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

5 Rounds for time of:
22 Kettlebell Swings 70M/53W
22 Box Jumps 24M/20W
400 Meter Run
22 Burpees
22 Wall Ball 20M/14W

Cool Down

Band Stretch


Coaches Notes:  There is a 45 min cap on this workout.  Beginners scale down weight to maintain proper form and technique and be consistent.   This is a long “Grinder” following the Strength and Short Met Cons.  Be sure to stretch afterward to improve flexibility and mobility.

Judging from yesterdays 12 Personal Records (PRs) on the Olympic Lifts seems like we have a lot of interest in Olympic Lifting.  Although we do program our share of Oly Lifts its very difficult to thoroughly instruct these lifts while running a class of 15 – 20 clients with 1 or 2 coaches and get it done with a 20 min time frame to squeeze in a CrossFit WOD.

Now that we applied to be an Official Sanctioned USA Olympic Weightlifting Club we are toying with the idea of offering 2 specific classes for Olympic Weightlifting Specific.   The classes will be offered on a Mon and Thur at 630pm or 730pm.  Please email me your thoughts.