FRI 04.04.14

Exciting news – Coach Kelly Becker is going to be the trainer leading workouts in San Juan Del Sur, Nicarauga during an August week-long trip for NicaFit Retreats!

About:
WODs in Nicaragua! Push your body to another level in one of the most exotic places in the world.
DCIM100GOPRO

Description:
NicaFit is bringing two extremes together to form harmony. We focus on building and developing core strength through a variety of natural and organic training techniques taught by certified trainers. Paddle board in the famous San Juan del Sur Bay, kayak in a famous volcanic lagoon, run endurance drills on the beach and sweat out all the stress and anxiety from within. Eat fresh and organic foods, tone muscle and return home with a golden tan. You will be a different person when you return home. Lauren Polivka, NicaFit Retreats founder & a very well-known physical therapist to many ATL area CrossFitters (including Kelly Becker), will be setting up a NicaFit Retreats table at CFM on Saturday, April 12 to provide info, answer questions, etc from 9:30am thru the end of the noon class. More details click here

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

And coming Saturday…

Part A. Turkish get ups ladder. 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 18, 26, 35, 44, 53, 70#

Part B. Partner WOD
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish get ups
200m Sprint

SOLO:
5 Rounds for Time
15 Wall ball shots 10’ target (20/14)
6 Turkish gets ups
1:1 Rest
200m Sprint

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