FIRST WORKOUT MONDAY MARCH 3rd!

Getting after it 530am with our first cycling endurance class THIS Monday! A criterium style of training where we're going to get into intense repeats as opposed to long distance training.

Endurance Cycling WOD -

 A.) 2k Warm up

 B.) 10 rounds - for pace - 30 seconds sprint 30 secs @ 50 mile pace

 C.) 5k for pace

CrossFit WOD -

- Warm-up -

3 min double under practice

Shoulder Mobility

Snatch practice

A.) Open WOD 14.1 -

                       10 Min AMRAP

                       30 Double Unders

                       15 Power Snatches

5 mins to rest (to let forearm pump chill)

B.) Work up to a heavy set of 3 deadlift

FIRST FUNDAMENTALS CLASS MONDAY NIGHT . EMAIL TO GET IN ON IT.