Sign-up for Fundamentals Class starting April 19th at 6pm, classes will be Tuesday & Thursday at 6pm, Sunday 9:00am. 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: Squats 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.
WOD: Four Rounds of 500m Row, 20-Pistols, 30-Box Jumps
Stamina: Team tire flips
Endurance: 100 x 4-count flutter kick. 100 x leg lever
Recovery: PSOAS and Hamstring stretches.
Tough guy challenge, squat clean and jerk your body wieght 20 times in 5:00. Great job Levi!
