John P will be taking CFE outside today, 9:15am at Grounds for Coffee on 89 in Layton. This spring we’ll be looking to expand our CFE program for people who want to compete in 5k’s, 10k’s, Tri’s, and longer races. I’m also available if you need help programming your running into Crossfit and want something structured.
Olympic Weightlifting is today at 1045am, Noon, 3pm, 4:30pm, 5:30pm with Coach Chiu. All members are welcome.
13/March/2012 Tuesday WOD
5 Rounds for Time or AMRAP 12 Minutes, whichever comes first.
30 Double Unders
20 Empty Bar OHS**
10 Pullups**
*Do not tear your hands on this WOD! We know we’ll see pullups this week or next in the Open.
**If you set the bar down on OHS before finishing the set start over. Please don’t drop empty bars, the vibration bends them.
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GamesLab
Strength: Olympic Weightlifting with Coach Chiu. Warmup with the WOD.
Endurance: 2.5K row, 2.4 mile run.
