Sign-up for Fundamentals Class starting April 6th at 6pm, classes will be Monday, Wednesday, and Friday at 6:00am, 10:00 and 6:00pm. sign-up
Download CFBV 2011 CrossFit Games Open Process and Schedule
Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.
Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 1:00 Handstand hold. 10-deep jumping squats, 10-falsegrip ring pull-ups.
Strength: Front Squat 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%.
WOD: "Mary" AMRAP in 20:00 of 5-HSPU, 10-Pistols, 15-Pull-ups.
Stamina: Five gym lengths each of Burpee Broad Jump, and Walking Lunges.
Endurance: 6-sandbag hill sprints, :45 rest.
Recovery: Banded Shoulder, partner chest, partner hamstring stretch.
Happy Birthday Levi, have a cold one on me.
