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

Friday, January 21, 2011

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A friendly reminder abour range of motion requirements at competitions this year and every day at da boxx.
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WOD

A. As many double unders as possible in one minute for 10 minutes with one minute rest between efforts. 10 min on, 10 min off.
B1. V ups 3x20 rest 30s
B2. L sit 3x30s rest 1 min
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