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

Monday, September 13, 2010

Last week to sign up to participate in the Fight Gone Bad V event next Saturday!registration closes Friday, 5:00pm! Register HERE! You can also join our fundraising team HERE.














Weeks warm up
2 sets of:
10 burpees
10 kips
10 lunges
10 arm circle
10 scorpion kicks

Skills/ Drills/ Warm up
Kipping with PVC




SWOD
Strict pull ups or with bands
3x max reps (assisted minimum 8 reps)

WOD
21 one arm snatches each arm 55/35
42 box jumps
15 one arm snatches each arm
30 box jumps
9one arm snatches each arm
18 box jumps
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