10/10/09 – FREE WORKOUT TODAY @ 10:30AM and 11:30AM

Today’s 9:00am and 9:45am CrossFit WOD:

Complete the following for Time:

21-15-9

Dumbell Thrusters

Ring Dips

Supermans

Today’s 10:30am and 11:30am Beginner Workout:

We are going to have some fun with Tabata.  The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many repetitions or calories you do in each of the 20 second rounds. The round with the smallest number is your score.  All of today’s movements and times are scalable to any ability level.