Our hugely successful Crossfit Teen classes will be starting back up January 2nd.  Last year we had over 20 athletes, some of whom have now moved on to full ride athletic scholarships, set school records, and gained strength, power, and fortitude.   This year we’re improving in a few ways:  First of all we’re adding 2 speed & agility days.  In most power sports it’s said that “speed kills”  and we want to be sure to put the best athletes possible out on the field.  Second, we’re adding an exclusively girl teen class.  This year we’ll be doing 8 week training semesters and will have the sign-ups posted soon if you’re interested.  There are a few requirements for teen athletes which are based on GPA, work ethic, and consistency of training.  Keep your eyes open for updates, we will be capping enrollment this year.

29/November/2011 Tuesday WOD

1RM Front Squat (10, 5, 3, 1, 1, 1, 1, 1, )

1RM Bench Press  (10, 5, 3, 1, 1, 1, 1, 1, )  then:

“Karen” – 150 Wall Balls for time

Gold:  20/14  Silver:  14/10  Bronze:  Scale as needed to make 10:00 cutoff.


Oly:  Weightlifting class with Coach Erin at 5pm

Endurance:  Run 1mile @ 80% RPE then 4x400m ME’s.

GamesLab:  Do 1RM’s and Endurance today but not WOD.  Plan on training M-F this week if possible.