04/03/10 – Tough Mudder – Here we come!

Today’s Schedule – 9:30am Fundamentals / 10:30am CrossFit WOD

Tough Mudder Team – If you are interested in a CrossFit 908 T-Shirt for the Tough Mudder race please respond to the email that was sent out yesterday.  Include your desired size.  The shirts are American Apparel tri-blend.   The t-shirts will cost between $15-20 per shirt.

Nutrition Challenge – Starting on Monday, April 5th we will be hosting our second nutrition challenge.  If you are interested in signing up, please see me at the gym.  The benchmark workout will be held on MONDAY, so if you plan on competing make sure you make it to the workout.  There will be two winners.  One winner will be decided by largest % of body weight lost.  The other winner will be decided by biggest % decrease in time for the benchmark workout.  Both winners will get a free unlimited month. There is no cost to enter.

Fundamentals – It looks like we have enough demand to start up the next Fundamentals on Monday, April 5th @ 6pm.  The class will meet Mon/Wed/Thurs @ 6pm for three weeks.  You can sign up HERE or email me @ [email protected] for more information.

Today’s Links

The 152lb beast
The 152lb beast
Crossfitting outside is fun
Crossfitting outside is fun

9:30am Fundamentals –

  • Foam Roll / Mobility Warm up
  • Review – Squats / Presses / Deadlift / Clean / Kettlebell Swings / Thrusters / Wall Balls / Pull ups / Push ups / Burpees / Box Jumps / Ring Dips / Rowing / Jumping Rope
  • WOD – Retest the baseline workout
    • 500m row
    • 40 air squats
    • 30 sit ups
    • 20 push ups
    • 10 pull ups
  • Stretch – Congratulations you are done with Fundamentals!
Congratulations to the most recent Fundamentals group on completing the program! Welcome to CrossFit!
Congratulations to the most recent Fundamentals group on completing the program! Welcome to CrossFit!

10:30am CrossFit WOD –

  • Foam Roll / Mobility Warm up
  • Jog around the building
  • WOD – In teams of 2, complete 10 rounds for time alternating each round so that each teammate must do 5 rounds total:
    • 10 Deadlift (Games Standard 225/135)
    • Sprint 200 yards
    • 30 Double Unders (Sub tuck jumps or Air Squats)
    • Tag your partner and rest while he/she goes.  Once your partner is done you immediately go again.
  • Finisher – Celebrate the 6-month birthday of baby 908 and enjoy a beverage.