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 11, 2010


thinking of a new license plate. Post thoughts in comments!






"FIND" you 1RM of Press

then
5 sets of: (using 60% of your day's 1RM)
1 press
3 push press
5 power jerk
rest 90s between sets

HERE is the layout for the CrossFit Total which describes the 1RM protocol.
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