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Happy Belated Birthday Terianne Colangelo!
WOD:
Strength - Front Squat 3x3
Followed by 1 max effort set with 70% of max
Met Con - 7 minute AMRAP -
10 Wall Balls #20/14
10 Ring Dips
WOD tomorrow will be determined once we find out what the workout is for the first week of the 2013 CrossFit Games Open.
We will be completing the open workouts each Friday. If you still haven't signed up under our team make sure to get onto the CrossFit Games website and sign up!
What Makes CrossFit Different??
World Class Fitness in 100 Words!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
