Tuesday, March 26, 2013

"When we are no longer able to change a situation, we are challenged to change ourselves."
-Viktor Frankl

Today's WOD:
A. 3 rounds, not for time, of:
Handstand Push-ups x 5-15 reps
(Adjust the defiict based on efficiency.)
Chest to Bar Pull-ups x 10-12 reps
L-sit Hold x 30-40 seconds

B. Take 15 minutes to build up to a heavy Power Clean & Jerk.

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Clean (155/105 lb)
10 Toes to Bar
15 Wall Ball Shots (20/14 lb)

Important Information about the next cycle of our Elements Program and Free Intro Classes: 
The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:
Will be posted soon.

No comments:

Post a Comment