CV Homework: Week of 3/4 (1 of 2)

As we've mentioned in class last week, we've got you covered for out-of-class conditioning. This will be workout 1 of 2 this week.

Matt M, Brian C, AJ, and Ann Marie

Here's your Extracurricular CV work for today (3/5) or tomorrow (3/6):

The Open Starts THIS WEEK! Have you signed up yet?

Rich

You still have time to register here. Check out our current roster:

click to enlarge

You can also become a proper judge by taking this test!

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WOD for Monday 3/4

STRENGTH

every minute for 10 minutes:
3 hang cleans

CONDITIONING

3 rounds:

• 500m row
• 2 minutes max calories on AirDyne
• 800m run
• 30 seconds max burpees

compare to 14FEB2013. Post results to whiteboard.

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CGO Competitors: Our first throwdown (CGO 13.1) will happen this Friday 7pm at CrossFit SLU!

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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First Hero WOD at Foundation CrossFit 3.0

This weekend should be a good one. A couple of reminders:

Closed Saturday
Many of us will be at the Washington Sectionals for the CrossFit Games both Saturday and Sunday.  For those who are feening for a workout anyway, check below for your homework!

Last Chance For Grand Opening Special.
We usually charge $185 for a month of Unlimited CrossFit classes, but throughout the month of February we've been charging $135 to celebrate our Grand Opening in Capitol Hill. Contact Andrew or Tony to purchase as many months as you like at this rate. This is only good through February 28, 2010!

Join the club and let's get your name on the board!

Our next Foundations (On-Ramp) program starts March 1st
Exercise new to you? Or has it been a while since you were consistently active? Our Foundations program is a month-long 12-class program designed to teach you the mechanics of exercise until you become consistent and confident in your ability. Then and only then we will comfortably raise the intensity to go faster, perform more technical movements, lift heavier weights, and go longer distances. Sign up today!

February graduates

No Parking in the lot
Unfortunately we do not own any of the spaces in the parking lot right in front of our facility, so we cannot allow anyone to park in them at any time. There is plenty of street parking along 11th and around the area.

Thanks!

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WOD

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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And as promised here's some homework for the weekend:

WOD

4 rds for time:
400m run
50 squats



Bobby Morris Play Field is a perfect place to do this. A group will meet up at the normally scheduled Saturday class time of 11am to share this jello leggedness experience.

AOD

Fitness Spotlight asks fitness bloggers What is the Best Cardio Workout Routine?