Main CFOC Workout of the Day

Monday, 12/1/08

In a time limit of 20 minutes, do as many rounds as possible of:

5 Box Jumps

10 Pushups

15 Double Unders

Sunday, 11/30/08

Oly Lifting Practice

Saturday, 11/29/08

8:15 Class Only.  NO class at 7 a.m. today.

3-3-3-3-3

Deadlift

Followed by practice on the Clean and Jerk.

Friday, 11/28/08

For time:

800m Run

21 Shoulder Presses

800m Run

21 Push Presses

800m Run

21 Push Jerks

(load - As Rx'd - men 95#; women 65#)

Thanksgiving Day WOD, 11/27/08

Come out and enjoy our Thanksgiving Day WOD at 8:45 a.m.

(NOTE:  This workout does not count against your weekly max number of classes!  Please sign up online so we can better manage the number of attendees.)

Monday, 11/24/08, through Wednesday, 11/26/08

Intensive Skill Training with abbreviated WODs.  Focus on CrossFit's Nine Basic Moves, Powerlifting, and Olympic Lifting skills and fundamentals.  Master the Basics!

REMINDER - Sign up online for the Thanksgiving Day class at 8:45 a.m.

Sunday, 11/23/08

Rest Day.

4 PM class is on.   If you haven't signed up yet and want to come, there's still room.  But please go to the member login and sign-up for the class!

SATURDAY, 11/22/08

IST

Followed by:

Olympic Lifting

Friday, 11/21/08

WOD:

I.S.T.

Followed by:

2 x 500m Rows for time with 2 min rest between.

Thursday, 11/20/08

Skill Work and Review of the CrossFit 9 Basic Movements:

Squat, Front Squat, Overhead Squat

Shoulder Press, Push Press, Push Jerk

Deadlift, Sumo Deadlift High Pull, Med Ball Clean

WOD:

"Annie"

50-40-30-20-10 rep rounds of

Double Unders (sub box step ups)

Situps (use the abmat and scale hand placement as required)