Wednesday 131113

Jason P

Jason P

 “A common complaint, or misconception … with CrossFit is that … it’s too tough, you can hurt yourself. Yes, you do intensely train, however you do have constant supervision, you do have appropriate warm-ups, you do have appropriate technique instructions, and (they) gradually get you into being able to do more with potentially less injuries.”
– Dr. Tuvi Mendel, Orthopedic surgeon, member of Quad City CrossFit

YOGA  and Olympic Lifting class is Thursday nights at 6pm.

Fitness Elevated 2013 needs judges and volunteers. Click on the link below to sign up. Get some FE2013 SWAG and a front row seat to the action.

Dynamic Warm-Up-Mobility
Prepare for…

Over Head Squat   *Teams of 2-3

3 Rounds NOT for time
20 Hollow Rocks
20 GHD Hip Extensions

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

CF Endurance:
Bike 8×1600 m rest 1:1

3 Rounds of:

8 Front Squats @ 70% 1 RM
5 Burpee Broad Jumps
Rest 1min

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