Food: Chicken thighs pan fried over a basic reductino sauce of chicken stock, 1/4 white wine, diced shallot, and finished with butter.
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Couch Strecth - Coaches choice DROM
High-Bar Back Squat: 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% – rest 2-3 min between each set
5 Rounds for Total Reps of:
1 Min ME OHS @95/65 Rest 30 Sec 1 Min ME Ring Dips Rest 30 Sec
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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 10 min Un Broken Double Under Practice ** Set PR
Skill: 8x 10 yd Back Pedals
WOD: For Time: 150 T2R ::Then:: Half your PR of Unbroken Double Unders
"Enthusiasm is everything. It must be taut and vibrating like a guitar string."