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Monday, February 14, 2011

Happy Valentines Day!! New Hybrid WOD system starts today!

The new Hybrid Strength system I am programming is Crossfit with a particular emphasis towards developing power and speed much like that of BlackBox. For those of you who want to give it a shot, the class times will start a bit differently than you. I will start the Hybrid groups around 15-20 min after the standard class start time. This will allow the WOD group to get started on Warm-Up and WOD before you. There will be some conflict for bars, weights, etc...but we will do our best. The Hybrid WOD system will also be on a 2 day on, one day off rest ratio.

WOD: AMRAP in 15 Min
2 Rope Climbs
14 Double Unders
11 OH Squat

Hybrid: Squat Day
12x2 Back Squat

3 Rounds for time:
5 Deadlift
50ft Broad Jumps
10 Box Jump

For those of you on the Paleo challenge, we will be meeting Wednesday this week (Feb 16) after the 5:30 WOD class. If that doesnt work for you please let me know ASAP!

If you are interested in being a Throwdown Series athlete (Competing in the WOD's and representing CF United) let me know ASAP!!!

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