Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Friday, May 28, 2010

free into class tomorrow at Da Box. Bring a friend or enemy

BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups



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