Food: Fresh Fruit and homemade organic custard. A treat to reward consistent hard work in the kitchen as well as the gym.
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:
Squat hold, 2 min
2 rounds: 20 squats, 10 pushups, 10 lunges, 10 good mornings
Squat: 5@40%, 5@50%, 5@60% - 5@65% 5@65%, Max Reps @ 85%
Run 5k - Welcome to 2012!!!!!
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CrossFit Football 7pm Programming
Strength: 8 min EMOM 2x Deadlifts @ 65% 1RM - 3x5 Elevated Straight Leg deadlifts Skill: 4x 3 cone drill 1:3 W:R WOD: 10 Min AMRAP: bear crawl suicide drill, 9 games standard box jumps, 9 ring rows
"Life shrinks or expands in proportion to ones courage."