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

Tuesday, October 12, 2010

Good luck to our boy Jeff, who will be heading to Georgia for his new assignment with the Army. Make sure you give him a punch and a hug when you see him at da box today.

WOD
A. Hang power clean 5-5-5
B. For time: 
100m run before each set of:
KB/DB swings 
10-9-8-7-6-5-4-3-2-1
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