FRI 02.14.14 Happy Valentine’s Day

CFM LOVES YOU!

Get to the box to share some CrossFit LOVE today! Morning classes are cancelled but then we’re back to regular schedule at 12n.

Updated schedule:

FRI- 12n- CrossFit with Michael
1:15p- College CrossFit with Michael
4p- CrossFit with Amy
5p- CrossFit with Amy
6p- CrossFit with Amy
SAT- 9a- Beginner CrossFit with Kelly
10a- CrossFit with Kelly
11a- CrossFit with Kelly
SUN- 12n- CrossFit with Dyer
1-2p- Open Gym with Dyer
6p- Yoga with Samantha

Here are some tips for today’s workout, 13.4 from last year’s CrossFit Open!

13.4 movement standards video
Carl Paoli’s 13.4 efficiency & movement tips
13.4 Prep and Strategy with Diane Fu, Carl Paoli, Kelly Starrett & Brian MacKenzie

Workout of the Day (WOD)

A. Clean & jerk: 10 minutes skill review/warm up
B. Open WOD 13.4:
As many reps as possible in 7 minutes-
3 clean & jerk 135/95
3 toes to bar
6 clean & jerk
6 toes to bar
9 clean & jerk
9 toes to bar
12 clean & jerk
12 toes to bar…
(continue up the ladder, increasing reps by 3 each round until time expires)

And coming tomorrow…PARTNER WOD

Buy In: 100 double unders or 300 singles (partners work at same time, 100/300 each)
THEN, complete 8 rounds for time (one partner working at a time):
5 (ea side) Renegade Rows w/ Dumbbells (sub plyo push ups)
10 Chest-to-Bar Pull-Ups
15 Dips
Cash Out: 400m Run (partners run at same time)

**Beginners do 6 rounds for time

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