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, November 23, 2010

Here is the schedule for this week.
Redland Rd
Tues 6am
Tues 6pm and 7pm
Wed 6am and 9am
Sat 9am

UIW
Tues 6pm

WOD
10 rounds for time:
10 v ups
10 hollow rock to superman




Wednesday's WOD
for time:
Double date with Diane and Fran
Diane
21-15-9
Dead-lift 225 lbs
Handstand push-ups
100 double unders
Fran
21-15-9
Thruster 95 lbs
Pull-ups
20 min cap!! Scale accordingly!!
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