WOD 9.15.14 - New Intro Course Starts This Wednesday

Next intro class starts this Wednesday.  This course is designed for the beginner. Movements are explained in detail and workouts are highly modified to accommodate any fitness level. If you have someone on your heart that could really use community, encouragement and a launching pad to a whole new life of fitness, tell them about this course.  

STRENGTH:

Back Squat

5×6 @ 60, 65, 70, 75, 80%

 CONDITIONING:

CrossFit Football Kettlebell Test:

5 rounds:

1 min ME Russian Kettlebell swings (2/1.5 pd)  - Demo Video

1 minute rest

* For every working interval you do not achieve 30 kettlebell swings, row a 1000 m penalty row at the end.

Cool Down - Foam Roll and Either Casual 400 Meter jog or casual 500 meter row