Tuesday, February 23, 2010

Wed. 2-24-2010 WOD



10am after Sat. morning Boot Camp

$25.00/person ONLY 15 Spots Available!!

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.

You will learn the POSE running techniques in this seminar and spend two full hours with a certified CrossFit Endurance Coach learning the fundamentals of proper and efficient run technique.
Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance distance runs
Our Coaches are experts in strength and conditioning for endurance athletes.They have extensive experience in programming and in turning the mediocre performer into a great athlete!

All proceeds from this seminar will go directly to the EA Youth Club to help support our local Lee County Youth in their quest for better health, wellness and fitness. Learn more at http://www.cf-tb.com/

Easy for who???

Warm Up: 5 reps each

Shoulder Dislocators


High Pulls

Hang Cleans


Reverse Lunge with Trunk Rotations

WOD: AMRAP in 30

Partner Training (Row until partner finishes WBS then switch)

Row (as many calories in 30 min. as possible)

WBS - 20

1 comment:

  1. Most Rounds & Meters
    Rebecca 9 1800m
    Beth 11 2200m
    Lily 11 2200m
    Julie & Melissa 10 2000m
    Eddie 8 1600m
    Jack 8 1600m
    Doug 12 2400m
    Beverly 4 800m
    Carl 7 1400m
    Efrain 13 2600m
    Janet 7 1400m
    Evan 5 1000m
    Fran 7 1400m
    AnneMarie 12 2400m
    Rich 11 2200m
    Arthur 8 1600m

    EA Youth Club:
    Ridgeo 15 3000m *****
    Dino 10 2000m
    Cameron 12 2400m
    Macho 12 2400m

    Night Class: Teams
    Team Glen 11 4400m
    Team Lindsay 7 5671m
    Team Josh 13 5200m
    Team Colby 8 4200m