CF Coach Mike Burgener shows receiving positon
Warm Up:
10 Light Twisting KB Swings
100m Kareoke run
5 Pullups
11 Hang Cleans - bar only
(2 rounds)
Skill:
9 Med Ball Cleans
WOD:
400m for time
9 Med Ball Cleans
(6 Rounds)
- Keep track of time on board - time each round
- 3 minutes rest between rounds
- Men = 20 / Women = 14lbs
3 comments:
cool scene at crossfit this morning.
Thanks to the class for letting my kids hang around and be a distraction, they always have a great time.
Strong work Jonathan on you first day!
Love all the comotion Chad - no worries.
Excellent efforts on WOD. So...would you consider this an Aerobic or Anerobic WOD? Consider only the exercise sets themselves...not the entire WOD.
In March, we will be moving the Sat class to 8 a.m. for the early risers. We are making an attempt to recruit more bodies and give you more of your Saturday OFF. All the early risers have said that 9:30 is in the "middle of the day" and it is tough to attend. We would love your input and will enjoy the hopefull record students at our new time. If this time slot doesn't work out...we are happy to move the time back to 9:30 in April.
Great WOD - started but still recovering from wisdom tooth extraction. Thanks for all who came out to the Family Fitness Expo! Have a great weekend.
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