SCHEDULE ANNOUNCEMENT – TODAY’S FREE INTRO WORKOUT IS @ 9:30AM. THERE IS NO 11:30AM CLASSS.
Several Happy Birthdays are in order. I know have missed a couple so far this month, but Happy Birthday to Vincent, Melissa, Brian and Peter. Sorry for being late, Vincent and Melissa, but I wanted to make sure you didn’t think I had forgotten.
NEW FUNDAMENTALS GROUP STARTING MONDAY, MARCH 15 – SIGN UP HERE
Today’s Links –
- Yogurt Mania
- Every Workout Matters
- More Modern Caveman in the news
- Australia takes the cake – I’ll take the meat
- Unconventional Body-weight exercises
Today’s Classes –
- 9:30am – CrossFit Free Intro
- 10:30am – Group CrossFit WOD
9:30am – Free Intro Class Schedule –
- Mobility Warm up
- Squat Instruction
- Workout – Complete as many rounds as possible in 12 minutes of
- Farmers walk – 20 meters
- 10 Ring Rows
- 10 Box Jumps
- Finisher – Row 400m as fast as possible
- Stretch
10:30am – CrossFit WOD Schedule –
- Foam Roll / Moblity Warm up
- Practice Double Unders
- WOD – In teams of 3, complete 5 rounds each for time. NOTE: No team member can move on until all three members have completed the alloted reps at each station.
- 15 Burpees
- 20 Wall Balls (20/14)
- 25 Box Jumps (24/20)
- Finisher – Max V-Ups in 2 minutes
- Stretch
Happy birthday to everyone! Tim, you too 🙂