Elite fitness

Friday 9/4/15
In teams of 2:
AMRAP 40 min:
100 Wallballs (20/14)
90 Box jump overs (24/20)
80 KB snatch (53/35)
70 Cal row
60 Double KB lunges (53/35)
50 Double KB thrusters (53/35)
40 Cal Assault bike/ski erg
30 Shuttle runs
20 Rope climbs
10 Sled pushes (90/45) (up and back=1)
*Sharing is caring on the bike/ski

We posted this a couple of weeks ago and got some interest so we are gonna roll it out. We will now be offering extra programming for those of you who have the competition bug and want to be the next Rich Fronning…or just be competitive in CrossFit as a sport. CrossFit has grown so fast and with that so has the capabilities of the athletes. Games/regional athletes could get away with 1 workout/ session a day but those days are loooong gone. A lot of attention needs to be put on every aspect of CrossFit multiple times a week. Especially weaknesses.  So the programming being offered will be based on your needs/weaknesses and is to be done in addition to the daily class wod. Each week you will get wods/strength/skill/gymnastic/whatever work that needs do be done around your normal workout schedule so expect to increase your time in the gym. Cost will be $55/month.

Here is an example of what a sample day might look if you have 2 hours to workout after work for example

Class wod
Rest 10-15 min
10 min to find max snatch
then every 30 seconds for 10 min 1 snatch at 80%
rest 5-10 min
EMOM 20 min:
1 min: 20 Cal assault bike
1 min: 10 Burpees
rest 5-10
3 rounds:
Max hspus
Max toes to bar
Obviously it will vary person to person but you get the idea. You need to put in work. Please let us know if you are interested/ would like to try it out

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Go go power rangerssss