Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
Today's WOD
Saturday
CrossFit Territory – CrossFit
Warm-up
9,7,6
Cal Row
x2 Single under or double under
then
5 reps of each
Pause back squats (5 sec)
Snatch balance
Hang Snatch
Partner Workout
Metcon (Time)
For Time (with a Partner)
Lite
4km Cal Assault Bike
Directly into, 10 Rounds of:
12 Synchro Wall Ball Shots (20/14 lb)
25 Single Unders
20 Snatches
Rx
2km Row
Directly into, 10 Rounds of:
12 Synchro Wall Ball Shots (20/14 lb)
25 Double-Unders (each)
20 Snatches 50/35
Rx+
5 km Cal Assault Bike
Directly into, 10 Rounds of:
12 Synchro Wall Ball Shots (20/14 lb)
25 Double-Unders (each)
20 Snatches 60/40
Cool Down
Sphinx – 2 minutes
Twisted Lizard – 1 minute each side
Lizard – 1 minute each side
Low Dragon – 1 minute each side