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 HS hold, 1:00 mature ring hold, 1:00 mature ring L-sit.
Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
WOD: Overhead Squats 1-1-1-1-1-1-1
Endurance: 1000 m SS swim no fins, 1000 m SS swim w/fins, 500 m DP swim no bindings.
Recovery: 10-skin the cats, Banded shoulder stretch, 3:00 deep squat hold.
