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

Thursday, September 23, 2010

Reminder:
Fight Gone Bad V this Saturday. No class at UIW at 5pm tomorrow, Friday.

A1. Hang power clean 5-5-5
B. 16x100m sprint 
One on the minute for 16 min. Rest remaining time left in minute. Totaling 1600m or 1 mile
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