4/11/2011

4/11

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations Classes A-1 and B-1 at 6.30pm in Fayetteville.

Team, If you are new, please try and make the foundations class at this time.  It is a 6 sessions course over two weeks.  We will be finishing foundations for those who started last week and starting a new group as well.  I know this may be a hard time for some of you to make, but please try and squeeze them in.  These sessions will help you immensly with your success in crossfit and they are required.  If you cannot make this time frame, then please contact me and we will schedule two three hour weekend sessions.

Please understand this is so you can get the greatest benefit from our program and not have any issues with injuries.  There is too little time in the general sessions for our trainers to properly teach some of our more complicated moves.  Until the foundations sessions have been completed, you will be unable to attempt doing any of the workouts as prescribed.  You will still be able to come and workout, but we will scale the workout down for safteys sake.

CrossFit 540 offers these sessions for FREE.  Many crossfit gyms charge upwards of $150 dollars for similar intro sessions.  We just want you to be as successful as possible!

now the wod !

OH Squats
2 reps at 80%
2 reps at 80%
2 reps at 85%
2 reps at 90%
2 reps at 90%

then,
21-15-9
Push Press
Pullups
A)115/75
B)95/65, blue
C)75/45, green
Cs)