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, January 6, 2011

This Saturday there will be no classes at Redland Rd as we will be hosting a Bootcamp style wod at Zedric's at 9am. Please RSVP if you decided to join us for the fun times.

Training
A1. Bench Press 5-5-5 rest 60s
A2. 3x5 Handstand push ups super slow and strict rest 60s
B. 5 rounds of: 20 v-ups/ 30s hold reverse plank/ 30s rest
C. Mobility work for 10 min!!!
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