09/21/2011

The WOD (Workout of the Day) officially starts at 5:30am. From 5:15-5:30 is set up time. As a group we’ll warm up/stretch for about 5-7 minutes starting at 5:30 (or there about) then shortly thereafter we’ll start the WOD (WOD’s usually last 12-20 minutes but sometimes WOD’s may run past the 6:30 time). Please keep in mind that CrossFit isn’t a “typical” fitness class. Everyone starts at the same time but not everyone will finish at the same time. Think of the new program as a community where everyone encourages and helps each other get more fit. If you need to leave early, no problem but please put back your equipment. Here’s a helpful CrossFit link – http://www.crossfit.com/cf-info/excercise.html – please refer to it if there’s an exercise that you’re not familiar with we’ll also demonstrate the exercises before each WOD.

Warm up;

5 minutes 1/2 gasser
20 squats
15 sit up’s
10 push up’s

Xfit WOD;

“7’s”

7 rounds 7 reps each exercise
K2E
Wall Ball (20lbs/14lbs)
Good mornings (20lbs/15lbs)
Box Jumps (24″/20″)
Sit up’s w/ 10lbs/8lbs ball
Burpees
Kettlebell (55lbs/40lbs)

Post time to comments.