Workout of the Day for Friday Jan 24, 2014
A, B, or C
A. Athlete’s Choice
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
C. For time:
21 Clean & Jerk, 135/95 pounds
Row 2,000 meters (or Run 1 mile)
Open Prep WOD:
2 Minutes of “Forever Fran”
AMRAP 15 Thruster + 15 Chest 2 Bar Pullups. Work on efficiency of movement and controlling your breath. This is not a sprint, you should not be winded afterwards. This should take about or less than 2:00.
Do you know someone who can benefit from CrossFit? Of course you do. You can make an impact in their lives by inviting them to try out our ‘New to CrossFit’ Class Monday and Wednesday Nights at 7 PM starting Monday Jan 27th. The On-Ramp class takes a fun group of people just starting out in CrossFit and teaches them the 9 foundational movements of CrossFit with a short, high intensity, workout at the end of the class.
The format is the same as a CrossFit Roseville group class: warm-up, instruction, setup for the workout, workout of the day, post workout core/stretching; but the ‘New to CrossFit’ class will focus on breaking down each of the movements step by step. Spending this time learning and mastering the basics will prepare athletes for the regular CrossFit Roseville classes and for a lifetime of safe movement.
How much has CrossFit impacted your life? Pay it forward! (You might just get a special thank you treat from CrossFit Roseville!)