To stay with our Main Site Programming we are having an Active rest/recovery/Open Gym type day (for all of you who just can’t stay away).  You can come in and do the posted recovery stuff, make up a WOD (...only if you missed a day) or work on skill.  Coaches will be available for help, but this is more of an open gym format.  Enjoy.  Still sign up as normal for class times.

Warm-up:
Basic CrossFit Warmup

Workout of the Day:

3 Rounds (NO TIME!!!!)
15 GHD Situps
15 Hip Extensions
15 KB/DB Swings
15 Bench Press
15 Pullups

**Weight stuff should be kept Light to Medium**

Recovery:

Stretching
Foam Roll

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Warm-up:
675m Row
3 Rounds
10 Squats
10 Pushups
10 Push Press (PVC)
10 Situps
10 Ring Rows

Workout of the Day:

21-18-15-12-9-6-3
reps for time of

Sumo Deadlift High Pull
Push Press (M/75- W/50)

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Warm-up:
Jump Rope 3 Min
3 rounds
Abductor Magnus Stretch (:30 sec each leg)
Groiner Stretch (10 each leg)
Scorpion Stretch (10 each leg)
Iron CrossStretch (10 each leg)
Hamstring Stretch (:30 sec each leg)

Skill:
Running Drills

Reflections…What are you like after a WOD?

Workout of the Day:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments

To Keep it fresh and mixed up, we are going to be using Main Site WODS for a few weeks and then back to our programming…Enjoy!

Warm-up:
600m Run
3 Rounds:
10 Jumping Pullups
10 Pushups
10 Squats
10 Pass Throughs
5 Handstand Pushups or :20 second holds

Leart, always working hard!

Workout of the Day:

Shoulder Press 5-5-5-5-5 reps

...Finish with lighter set of 15-20 reps

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