03/13/10 – Strength and Sprints – Day 13

SCHEDULE ANNOUNCEMENT – TODAY’S FREE INTRO WORKOUT IS @ 9:30AM.  THERE IS NO 11:30AM CLASSS.

Several Happy Birthdays are in order.  I know have missed a couple so far this month, but Happy Birthday to Vincent, Melissa, Brian and Peter.  Sorry for being late, Vincent and Melissa, but I wanted to make sure you didn’t think I had forgotten.

NEW FUNDAMENTALS GROUP STARTING MONDAY, MARCH 15 – SIGN UP HERE

Today’s Links -

• Yogurt Mania
• Every Workout Matters
• More Modern Caveman in the news
• Australia takes the cake – I’ll take the meat
• Unconventional Body-weight exercises

Today’s Classes -

• 9:30am – CrossFit Free Intro
• 10:30am – Group CrossFit WOD

Sara rocking the thruster

When it comes to style, Jeff's a leader.

Firas is working on his goal to 30 Chest to deck push ups! Go Firas!

9:30am – Free Intro Class Schedule -

• Mobility Warm up
• Squat Instruction
• Workout – Complete as many rounds as possible in 12 minutes of
  • Farmers walk – 20 meters
  • 10 Ring Rows
  • 10 Box Jumps
• Finisher – Row 400m as fast as possible
• Stretch

10:30am – CrossFit WOD Schedule -

• Foam Roll / Moblity Warm up
• Practice Double Unders
• WOD – In teams of 3, complete 5 rounds each for time.  NOTE:  No team member can move on until all three members have completed the alloted reps at each station.
  • 15 Burpees
  • 20 Wall Balls (20/14)
  • 25 Box Jumps (24/20)
• Finisher – Max V-Ups in 2 minutes
• Stretch