140319 Wednesday

Congrats to Jason who had a PR half marathon 1:46 finishing 2nd in his age group & 54th out of over 700 runners at the Biltmore this past weekend!

 Congrats to Jason who had a PR half marathon 1:46 finishing 2nd in his age group & 54th out of over 700 runners at the Biltmore this past weekend!

Congrats to Jason who had a PR half marathon 1:46 finishing 2nd in his age group & 54th out of over 700 runners at the Biltmore this past weekend!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Back Squats,
1-arm DB High-pull,
T-Push-up–>Dip,
Box Jump (Step Down Rnd 1)
KBS.

Strength/Skill Development

A1. : Sumo Deadlift High Pull ( x 5-8 x 4. Rest 10s )

A2. : Burpee Box Jump Overs (AMRAP – Reps)

AMRAP in 30s x 4 sets alternating with A1.
Jump on top, then off other side.
NTE 24/20″

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

P1: Row 200m

P2: AMRAP KBS (Moderately Tough NTE 32/24kg)

2 thoughts on “140319 Wednesday

  1. Deborah Compton

    I am unable to easily read your website. I would like more info on what your training involves, times and dates (I still work).
    I am 65 years old and need to be in better physical shape!

    Reply
  2. Shanna Post author

    Hi Deborah,
    Our apologies for any confusion. We would love to set up a time for you come in and discuss options for yourself. I have tried emailing you at the address listed with this comment, but all have been returned to me. Could you please drop an email to JoinCFA@Gmail.com ?
    Thank you!
    Shanna

    Reply

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