Friday’s WOD – November 13th

Reminder – “You CAN DO Burpees” is in FULL effect! Bring in canned / Boxed food items for our neighbors at HOPE. For ever canned / boxed item brought in, you can assign 10 burpees to your fellow athletes and your favorite coaches!

Saturday the 14th – The gym will be closed. Head down to Turn 2 Crossfit for the Turf Wars Partner WOD (41655 Reagan Way Suite H, Murrieta, Ca. 92562).

Friday Nov. 20th is CFU Happy Hour at Craft Brewing Company from 7:30pm – ? (530 Crane St, Lake Elsinore, CA 92563)

Thanksgiving Day we will also  be closed.

 

DAY ONE/ FRIDAY 11/13/15
Warm-up (0:00 – 6:00):
20 second stations (10 sec switch station)
*tabata clock for 6 minutes/12 cycles tabata
Jumping Jacks
Agility Ladder
Box Hurdle
Monkey Bars
Flutter Kicks
Handstand Holds

Mobility & Dynamics (6:00 -25:00) :
Trainers Standard

Skill Work:
Handstand Walks

https://www.youtube.com/watch?v=hAxYkHNzr0U

WOD Demo/ Mechanics/ Skill(25:00 to 35:00)
Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

WOD( SPRINT/ GM)

CAT ONE/TWO/THREE/FOUR:
3 Rounds For Time:
Run, 200
15 Burpees
Mobility & Stretching:
Use the small foam roller (see below)