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, January 4, 2011

Drill for hang power snatch with Burgener warm up.
Training
A1. Hang power snatch 5-5-5 (focus on set speed and form) rest 30s
A2. Knees to elbows 3x15 rest 1min
B1.  Renegade rows 3x10 rest 30s
B2.  Clapping pushups 3x10 rest 1min
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