July 28 WOD & The Nine-in-One Class

Comments (0) | |
NINE IN ONE CLASS

During the month of August, CrossFit CLE and Coach Carl will offer a NINE IN ONE CLASS on Saturday mornings at 8AM. The class will be similar to our mandatory Nine class; however, a different squat, press, and pull will be taught each week, followed by a special WOD featuring the day's movements.

Want to know more about CrossFit, but don't feel comfortable jumping into a class right away? CrossFitting for a little while and still need to work on your fundamentals to improve your daily workouts? Or are you a daily athlete looking to transcend into the CrossFit stratosphere? This class is for everyone.

Come down and bring a friend. The class is FREE! Free? Yes, free, so bring your water and a willingness to WORK-out.

The classes will start promptly at 8AM. Don't be late! If you arrive more than 10 minutes after, you'll need to wait until 9AM to WOD. There will be no other workouts taking place during this time.

Class dates are (Saturdays):  Aug 1 - Aug 8 - Aug 22 - Aug 29.

But wait, there's more!

The August 29th Nine in One will conclude with an ESPECIALLY PAIN-FUL WOD for everyone. The class will start at 8AM, and the special WOD will begin at 9AM. CrossFitters from other affiliates are invited for this special workout, so let's make sure we show 'em a big CLE welcome!


See everyone this Saturday at 8!

carlteachesdarrensq.JPG
July 28 WOD

We're handling today like a rest day. Choose between:

1. Run or Row 5K

2. "The Filthy Fifty"

3. Try this workout:

Buy-in
Run 400 meters
50 Sit-ups
10 Squat jumps
Run 200 meters
25 PVC Push press
5 Max height Burpees [JUMP HIGH!]

Rest 3-5 minutes before WOD.

WOD
"Jackie and a Half"

Row 1000 meters
50 Thrusters  45/35
30 Pull-ups
Row 500 meters
25 Thrusters  45/35
15 Pull-ups

Cash-out
Do you really want more...
| Posted July 27, 2009 4:29 PM

Leave a comment