Monday, May 18, 2015

Today's workout may take longer than an hour for some of you, therefore you may begin the workout as soon as you arrive. 


Make sure you sign-up for the Row clinic this Wednesday. The sign-up sheet is on the check-in desk. Please do not sign up unless you are sure you can attend.  The clinics are free for Unlimited members, counts as a visit for 3x Week and is $40 for non-members.  The clinics will cover classroom instruction, rowing drills and video analysis of your before and after performances.
Arm/Leg Swings
500m Row
2:00 Jump Rope
Then:
Specific warm-up for each exercise
        
WOD
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Newer athletes scale to 5 sets of 5 reps of each

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