02/20/10 - "Helen" - Free Saturday Workout @ 11:30am

We have three classes today.  We will be running outside today for the 10:30am.

• 9:30am – Fundamentals
• 10:30am – CrossFit
• 11:30am – Free Intro CrossFit Class

Today’s Links

• Cocoa and Coconut Snacks
• Paleo Podcast – Episode 15
• Omega 3 Roundup
• Pain Cave – Courtesy of Eli

9:30am Fundamentals Class –

• Foam Roll / Mobility Warm up
• Review – Air Squat / Pull up
• Instruction – Front Squat/Overhead Squat/Thruster/Wall Ball
• WOD – 5 rounds for time
  • 10 Wall Balls
  • 10 Burpees
• Stretch

10:30am CrossFit Class –

• Mobility Warm Up / Foam Roll
• Jog around the building / 10 Air Squat / 10 Push Ups / 10 Supermans
• WOD – “Helen” – 3 rounds for time
  • Run 400m
  • 21 Kettlebell Swings – (1.5pood/1pood)
  • 12 Pull Ups
• Stretch

11:30am – FREE Intro Class –

• Foam Roll – Mobility Warm up
• Instruction – Air Squat / Lunge / Burpee / Abmat Sit up
• Workout – 10-9-8-7-6-5-4-3-2-1 reps of each of the following for time
  • Burpee
  • Lunge (Two steps count as 1)
  • Abmat Sit up
• Stretch