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!

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

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

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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