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 20-Dead-lifts with bar, 20-pull-ups, 20-wall ball, 20-knee to chest jumps.
Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
WOD: AMRAP in 20:00 of 5-Pull-ups, 10-Wall balls, 20-Double Unders.
Stamina: Five rounds of 400 run, 20-jumping squat, 20-push-up
Endurance: 5-hill buddy carries.
Recovery: Calf stretches (standing and prone), 20m inchworm stretch.
