Beginner WODs (check schedule for times & locations)
In teams of three, complete each set of exercises in order, only one person working at any time:
Row 2000 Meters
45 Handstand push-ups
As an example: One person rows 500m or 1000m, then the next person rows until 2000m is completed by the team. Then start dividing up the pull-ups, then push ups, . . .
CFE running WODs at 6am, 7am, 8am (meet at 28th St.)
It’s short interval day at The Black Box with Coach Heidi and she is ready to go Tabata with her runners! Think 20 seconds of sprints and 10 seconds of recovery! This is a great workout to practice getting through oxygen debt–you know the same kind of oxygen debt that you experience in your met-cons! Wanna be better at CrossFit? Redundant question with an easy answer! So, get to 28th street at 6, 7, or 8am and Heidi will take care of the rest! Free for all members, $10 for non-members.
Another bunch of Elements grads from Coach Tom!
More of Coach Tom‘s grads: (from left) Rosa, David, Justin & Jason!
Here’s what’s on tap for Tuesday’s beginner WOD classes (check schedule for times & locations):
A: Clean & Jerk 5×2
B: Seven Rounds For Time:
4 Empty Bar Snatches
4 Empty Bar Overhead Squats
4 Empty Bar Overhead Lunges