03.15.10

No 5am or 6am class today! Choose from 7am/8am/9am/6pm/7pm - thanks!

CFFM Strength WOD:

Jerks! [Push, Split or Rack]

1, 1, 1, 1, 1, 1, 1 - Set a PR!

*Core Work: Floor Wipers 4 x 10 add weight each set
*Refer to 01.18.10: http://www.crossfitfortmyers.com/2010/01/011810.html

CFFB SWOD:

A.) Squat 3x5

C.) Squat 5x5

CFFB DWOD:

AMRAP in 15 min of

5 Anyway Overhead @ 185lbs

10 Push-Ups

15 GHD Back Extensions

01.17.10

CF Endurance Athletes training for the Gasparilla Distance Classic Strength WOD:

Jerks
[Push, Split or Rack Jerk]

1, 1, 1, 1, 1, 1, 1

Work up to maximal weight. Set a PR!

*Core Work:

Floor Wipers, 4 sets of 10 reps (add weight each set)