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, 10-front squats, 10-hang power cleans. Part #3 10-hang cleans, 10-cleans.
Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
WOD: RARGHHHHHHHHHHHHHHHHHHHHHHHHHHH "The Battlefield"
Five rounds of 15-dead-lifts, 12-Hang Power Cleans, 9-Push Press, 6-Front Squats
RX: 135/95, L2: 105/65, L-1: 85/55.
Endurance: 4.5 mile ruck march up to the top of lake hills connector.
Recovery: Banded Hamstring, PSOAS, banded shoulder, 30-reverse hyper-extensions.
