A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps
B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .
C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run
BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing firstname.lastname@example.org.
THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am 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 Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email email@example.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Yesterday's WOD Board: