Workout of the Day
For Time:
800m Run
60 Wall Ball Shots (20#/10′, 14#/9′, 10#/8′)
60 Sit Ups
40 Burpees
40 Kipping Pull-Ups
Notes
Intent < 20 min. Scale for Life! If your mile run pace is >11 min, consider scaling to 670m.
Run Sub: 2400m Bike (1.5 miles)
After the run, no other movement should take much longer than about 3 minutes to chip through. Scale volume, load, or complexity as needed. Ideas below:
Scaling Option A
800m Run
50 WB Shots
50 Sit Ups
30 Burpees
30 Kipping Pull Ups
Scaling Option B
670m Run
50 WB Shot
50 Sit Ups
30 No Push Up Burpees
20 Strict/Assisted Pull Ups OR Ring Rows
CrossFit Group Class Programming Template (WK1/8)
Michele full range of motion overhead
Free Nutrition for Health and Performance seminar today at 2:30pm
This afternoon we’ll be hosting a free seminar for members focused on how to eat to fuel health and performance. In this lecture, we’ll cover topics such as caloric balance, macronutrients, food quality and timing, supplements, and practical strategies for behavior modification related to nutrition. Afterward, we’ll have time for a Q&A.
This event will be led by Coach Whitney and David and will run from 2:30 to 4:00 PM.
If you attended our “What is CrossFit?” event in December, this will be similar to the nutrition segment we presented, with some slight adjustments.
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