Thursday

CrossFit Football Cert @CFU March 9-10.

You don't need to be Level 1 to take this, and you don't have to 

plan on being a coach....you can take this to gain knowledge for yourself and 

how the power athlete trains. Read more and sign up at http://www.crossfitfootball.com

Get signed up now, there are still spots available! 

Skill Work (15 minutes)
Choose your "goat,"
what's that dirty, filthy movement that you're struggling with?
Tomorrow we will spend some time practicing "goats" without the
stress of the clock. So PLEASE utilize your coaches and ask for help.
Maybe you need more instruction on the kip, maybe you don't understand how to wrap your leg in the rope...
It's your time, please ask for help!

30-20-10 Deficit push ups (with 25# plates)
* between each round choose your nemesis 400m Run/500m Row/ 1 minute max Double Unders
then choose a goat to work on for ONE minute before proceeding to the next round.

Example:
30 Deficit push ups
500m Row
1 minute Toes-to Bars
20 deficit push ups
500m row
1 minute t2b....etc....