11.27.13

Please sign up on Zen Planner if attending class tomorrow. If no one is signed up, there will be no coach assigned.

CrossFit, 11.27.13

Mobility

Strength:
Front Squat – work up to a heavy triple

WOD:
21-18-15-12-9-6-3
Slam Balls
Box Jumps

Tuesday, 11.26.13

Mobility and lots of it, please
Skill – clean (load up to a light single)
WOD
AMRAP of 10 minutes
10 calories on rower
10 HSPUs
10 in place bb lunges (95/135, 65/95, 33/45)

11.20.13

CrossFit, 11.20.13

Lots of mobility, please.

Then

WOD
5 Rounds
10 Box Jumps
10 Thursters 55/75#

Cool Down stretch

11.19.13

CrossFit, 11.19.13

Warm Up

Mobility

Wod

3 Rounds
1 min pull ups
1 minute double unders
90 seconds rest

11.18.13

CrossFit, 11.18.14

Mobility!

Wod
CrossFit Total
Back Squat
Shoulder Press
Deadlift

11.12.13

11.12.13 (hey cool sequence)

MOBILITY!!!!
Strength –
Front Squat: 3×3
WOD
TABATA for total reps
Double Unders
Ring Dips
Wall Balls
KBs

 

Veteran’s Day

Veteran’s Day Hours
AM – 09-11
PM – 5:30-7:30

CrossFIt, 11.11.13

“MICHAEL”
*** In HONOR of Navy Lieutenant Michael McGreevy ***
3Rounds
800m Run
50-Back Extensions
50-Situps
May substitute super mans for back extensions

Veteran’s Day Hours

NOVA Athletes,

Monday is Veteran’s Day, be sure to thank a vet.

11/11 Gym Hours
Open Gym 0900-1100 & 5:00-7:00pm

Happy Training!