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: 2-muscle-up progressions
Warm up: JA's, high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part-2: 20-shoulder press with bar, 15-pull-ups.
Strength: Shoulder Press 1) 5 x 40% 2) 5 x 50% 3) 5 x 60%
WOD: Gabe's Birthday 3 rounds of 28 wall balls, 28 pull ups.
Endurance: 5k run
Recovery: PSOAS and banded shoulder stretch.
Gabe I am gonna knock you out sucka!
