WOD:                                  
                                        

thursday



3 rounds


























TODAYS WOD 3-10-14

WARM UP: 
RUN 400M
20 TTJJ, 20 SQUAT, 20 TOE TO HAND
20 WINDMILL, 20 WALKOUT PUSH UP
60 SEC- COUCH, SPIDER, PIGEON

MOBILITY: 
HAMSTRING STRETCH WITH BAND

STRENGTH:
BACK SQUAT 7X7 @ 85% RX 225/135LBS

METCON:
1-10 LADDER OF C&J WITH 1 ROUND OF CINDY INBETWEEN EACH LADDER

CORE:
3 ROUNDS
30 SIT UP
30 RUSSIAN TWIST

wod 3/11/14

Warm up:
run 200m
20 ttjj, 20 butt kicks, 20 wm, 4x 1 wo/5 pu
60 sec- couch, spider, pancake

core: 
3x max plank

rest 1 min

strength:
10 min emom
4 power snatch, 4 burpee

rest 2 min

metcon:
20 one arm db snatch
15 slam ball
20 hollow rock
80 yrd weighted run

What is CrossFit?

CrossFit is a special Fitness Program designed for everyone. The workouts consist of Functional exercises that are Intense and always Varied. There is no other program that will give you results like CrossFit. 

ABOUT US

CROSSFIT CENTRAL VALLEY consist of trainers that are firm believers in a total fitness lifestyle AKA CrossFit. We will give you the tools you need to succeed at any physical goals you have. Diet is a key element used to obtain elite health and fitness, we will guide with healthy eating habits.  Our trainers are familiar with various sport fundamentals and take our teaching to the peak of skill levels.  Our main goal is give you results and Forge Elite Fitness.

Good Day Everyone.  Lets make sure to keep up on our healthy eating habits.  Stick only to meats,eggs,veggies,nuts,seeds,avocado,water and milk. This will give you the best health,energy and strength to get threw life's obstacles as well as your training.

The “Programs below are scaled for the Elite Athlete. Your programs are scaled for your personal capabilities of fitness.  

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