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

Wednesday, September 22, 2010

finals days to the Fight Gone Bad V wod. Be ready, fed, hydrated and rested. Your coaches will be there to support you so listen closely and follow their directions. James, Jeff, Corey, Chely, Adam, Dennis, Tim and Greg will be there to compete and support you. Be ready for a great day!!! Practice for FGB on Friday at 6am only.

WOD
A1. Back squat 5-5-5 rest 30s
A2. ring recline pulls (feet on box) 10-10-10 rest 3min
B1. 4x15 burpees unbroken rest 30s
B2. 4x15 mb slams (20/15) unbroken rest 30s
C. 1 mile jog, really just jog
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