WOD Wed 7-24-13 “Filthy Fifty”
July 23, 2013
WOD Fri 7-26-13
July 25, 2013

WOD Thu 7-25-13

Programming note: Due to the CrossFit Games CFM will be inviting CFER athletes up for Saturday WODs at CFM this weekend and modifying several class sessions for the upcoming weekend and next week.  Check the schedule for the latest

Don’t Forget about Marina Madness dockside in Manitowoc Saturday afternoon starting at 4:00PM.  WOD, food, drinks, and an awesome yacht courtesy of the Wingas!  Bring a chair for the bonfire and whatever drinks and sides you want to eat.

Friday morning 7/26 the 8am and 9am classes will be cancelled (5am and evening wods are on)
Monday night 7/29 the 6PM, and 7PM Olympic Lifting Classes will be cancelled (5pm and 8pm are on)

Michael Olson getting ready for whatever college athletics throws at him!

Warmup:
3 rounds
250 row
6 burpees
6 GHD situps
6 PVC Pass throughs
Arm, wrist, neck, trunk rotation circuit, no more than 30 sec on each region
 
Strength/Skill: Overhead Squat
5 x 1 for max weight
– Beginner and Novice athletes may perform 5 sets of 3-5 reps at a challenging weight as directed by a coach
 
Conditioning:
30-20-10
Deadlift 185/135
Abmat Situp
Slam ball 30/20
 
Coaches challenge: – 40-30-20-10
 
Cool Down: 
1) Minimum 1 lap walk/jog with 25 jump rope singles after each lap
2) Stretch middle and upper back, quads and abs/core
3) Foam roller and LAX ball on the hamstrings and glutes
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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