Thursday

**Announcing**

We are hosting the CrossFit Football Trainer Course

March 9-10th!

You do NOT need to be a Level 1 to attend this course

Click on the photo below to view registration 

If you would like to learn more about what the course entails please click here --->

http://www.crossfit.com/cf-info/specialty_certs.html#2 and then go to the "football" tab

AND because we are so excited about the CF Football cert. we are going to do the CF Football WOD

with a few alterations to fit into our programming :) 

SKILL WORK: 

15 minutes of gymnastic skill work

Choose one or two of the following to focus on: muscle ups, handstands, handstand walks, the kip, butterfly pull ups, rope climbs, ring dips, skin the cat

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs - 60 seconds
Max Rep Up-Downs - 60 seconds
Max Rep Supine Ring Rows - 60 seconds
20 yard Shuttle Run
20 yard Shuttle Run
20 yard Shuttle Run
20 yard Shuttle Run

60 second rest between rounds

Joe coming up from a great OHS during barbell club. It's not often that I am around for BBC, but I was tonight and it was great to watch everyone. I can see a huge improvement in form, too! Nice work BBC!