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: Cleans 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.
WOD: Snatch Balance 2-2-2-2-2-2
CFG-3: Max Squat Clean and Jerks in 5:00 165/110.
Endurance: 10-500 m rowing intervals. 1:00 rest.
Recovery: 3:00 deep squat hold, 2:00 mature ring hold.
