Thursday 140410


Head over to West Haven CF this Saturday for a WOD with friends, heats start from 9-12pm.
It doesn’t matter what CF level you are WHCF has designed 1-4 level of how to complete this WOD.

Check out the link to see what level you can rock to Repp the Bull

Dynamic Warm-Up-Mobility
Prepare for…

Strength- 5-3-2 HB Back Squat  85:95% 1RM
* Teams of 2-3 set up 

WOD: 3 Rounds of:
8x Strict Pull ups *5 Decentrict band or box  
Ladders shuttle sprint 5-10-15 yds.
Rest 1 minute repeat
* Goal is to go all out “UB” with good mechanics then recover repeat.

*Team Cool down Yoga statics holds: Coaches choice 7-10mins

*Competitors or athletes wanting to improve your Fitness level
Active Recovery Mobility Day rest & recover or make up a WOD from the week.

*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM  801-896-9624 another resident CrossFitter. Nancy or Jason Prince at STRUCTURA 801-897-8711 also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, aches and pains from working out….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and  Spend 25-35 minutes working on your Goats- Skill and Mobility work today!!.

. Nutrition Preparation
* Go shopping. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.

. Mental Restoration
* Different for everyone – could be meditation, yoga or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. 

CF Endurance:
Row 5 x500m rest 2:1

5×3 Front Squat  


8 min AMRAP of : 
200m Run
5 Power Cleans 135/83

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