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, July 2, 2010


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back squat
find 3RM

then
From CFDC
Hang Clean
60% of bodyweight x V reps
70% of bodyweight x W reps
80% of bodyweight x X reps
90% of bodyweight x Y reps
100% of bodyweight x Z reps
Maximize V, W, X, Y, and Z. Rest as needed between sets.
Rest 2 minutes between efforts
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