Monday, April 11, 2016

Zero Dark Thirty Event

Please note that all forms are posted under the event tab (on this website) for Zero Dark Thirty. Everyone must fill out the Team/Individual registration forms and turn them in before the deadline. Also, there is a sheet posted that explains how your team can earn points before the event even starts. Two teams have already taken advantage of that and scored some points! You will also find the forms for business sponsors there as well. If you have any questions please feel free to ask on the FB event page or get with Jimmy or Bruce. Can’t wait for the fun to begin!

Reminder

As of this week there will no longer be a 6:30 PM CrossFit class. Instead the evening bootcamps will be starting Monday through Friday.

ROMWOD

Don’t forget this Wednesday will be our first ROMWOD session at 6:30 with Coach Tim! Please bring your own yoga mat and foam blocks.


 

Warm Up: 600 m Run

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Scorpions
  • 10 Banded Good Mornings
  • 10 Light Goblet Squats

Strength/Skill:

Every 3 min for 15 mins – Work up to a 10 rep MAX Back Squat

then

5 min EMOM – 5 Push Press @ medium weight

WOD: “Helen”

3 RFT

400 m Run

21 KB Swings 45/35

12 Pull Ups