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, June 25, 2010

3x of:
max pull ups minimum 8 assisted if needed
1 min rest
max push ups minimum 10
2 min rest
repeat beginning with pull ups

then
3-5 rounds of:
30 overhead barbell lunges 75/45
shuttle run
30 swings 35/25
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