01/30/10 – "Got Legs?" – Bundle up!

LINKS –

• The almost definitive guide to Dairy – Mark’s Daily Apple
• Barefoot Running
• More on Barefoot Running
• Personal Goal Setting

We have three classes today –

• 9:30am – Fundamentals Review
• 10:30am – CrossFit WOD
• 11:30am – FREE Workout – Open to All

Schedule – 9:30am Fundamentals Review

• Mobility Warm up
• Squat Review
• Thruster/Wall Ball Review
• Kettlebell Instruction
• Workout

Schedule -10:30am CrossFit WOD

• Mobility Warm up
• WOD – “Got Legs?”
  • Run – (1x around building)
  • Deadlift – 30 reps (185/115)
  • Pushups – 30 reps
  • Lunge – End of driveway  – Run Back
  • Knees to Elbows – 30 reps
  • Dumbell Squat Clean- 30 reps (45/25)
  • Lunge – End of driveway – Run Back
  • Kettlebell Swings  – 30 reps (53/35)
  • Burpees – 30 reps
  • Run – (1x around building)
• Stretch / Foam Roll

Schedule – 11:30am – FREE CLASS

• Warm up
• Squat Instruction
• Workout
• Foam Roll