Karen meets Baseline

Jody's Gals do some wall ball!

Open Gym 9:30am on Saturday at 609

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

Baseline

for time 

500m row 

40 squats 

30 sit ups

20 push ups

10 pull ups

get a PR!

Then, 

"Karen"

150 wall ball for time

Free Week Of CrossFit This Week!!

Don't forget to come try out our FREE week of CrossFit this week.

5:30 pm at 609 W. Whitestone (1431). It's the corner of 1431 and Cherry.

If you need a different time. Contact Robin at 331-0992 or Robin@crossfitcp.com

Ladies Night is Tomorrow night (Tuesday) at 7pm. Bring a friend and be ready for an awesome workout.

WOD

Back Squats

3-3-3-3-3

then

Baseline

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

for time

THE ARMS BEND--THE POWER ENDS!!!

The Burgener warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). I recommend incorporating the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts. Free CrossFit Journal download.

WOD

Baseline x 3

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Full recovery between each round. Record 3 different times for comparison.