CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

100306 Saturday “DIY WOD”

***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** 

Strength/Skill Work   Sprint drills warm-up and mobility work (as we do in class) followed by the following:

400m run for time

400m run for time turning around every 25 meters

300m run for time

300m run for time turning around every 25 meters

200m run for time

200m run for time turning around every 25 meters

100m run for time

100m run for time turning around every 25 meters

(No sandbags required!)

WOD

Tabata squats

Tabata is the 4 minute interval consisting of:

Perform as many squats as possible for 20 seconds

rest 10 seconds

Repeat for 8 total round. 

Post your run times, total squats and lowest round of squats.

Find a track, stop watch and have fun!

15 comments to 100306 Saturday “DIY WOD”

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