Monday 130617

Dallas CF Footbal condition class

Dallas. CF Football condition class

What makes something special is not just what you have to gain, but what you feel there is to lose.
-Andre Agassi

We have added a new Olympic lifting class with an emphasis on competing in addition to the Saturday (Coach Glasgow &  Chris) class, every Wednesday night at 6pm. For those of you already attending the Saturday class, there will be no additional cost, now you get the opportunity to do two classes a week for the extra $45. If you have not started the oly class and would like to, get with a coach to get you signed up and watch your PR’s and technique improve!  We have added a new member to our coaching staff, Andi Turner who is a two time CrossFit Southwest Regionals Competitor and she will be coaching the Wednesday  Oly Class.

 Spartan T-shirtsWe will be placing an order for a new T-shirt. This is also the Letrono Spartan T-shirt for this year. We will be ordering youth sizes as well if you want to order some for you kids as well. There is a sign up sheet on the board. Order will go in on Thursday morning.  

Warm-up/Mobility
Prepare for..

WOD: “Romeo 3
400 m run
21 Wall Balls 20/14
21 SDHP  95/63  lb
21 Lateral Burpee over bar
400 m run
15 Wall Balls
15 SDHP
15 Lateral Burpee over bar
400 m run
9 Wall Balls
9 SDHP
9 Lateral Burpee over bar

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance
Row 5000

WOD:
10 Double Kettlebell Swings
3 Double Kettlebell Bottoms Up Front Squats
60-120 Seconds Rest
10 Double Kettlebell Swings
4 Double Kettlebell Bottoms Up Front Squats
60-120 Seconds Rest
10 Double Kettlebell Swings
5 Double Kettlebell Bottoms Up Front Squats
60-120 Seconds Rest
10 Double Kettlebell Swings
5 Double Kettlebell Bottoms Up Front Squats
60-120 Seconds Rest
10 Double Kettlebell Swings
5 Double Kettlebell Bottoms Up

 

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