MON 7.15.13 Hydrostatic body comp testing

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. Plan on getting dunked on Wed, July 24. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

IMG_7263Kit <3 Helen.

Workout of the Day (WOD)

A. 10 minutes kipping practice
B. Wall balls: 3 sets of as many reps as possible, rest 4 mins between sets.
C. Tabata: Supermans and hollow rocks, alternating.

And coming tomorrow…

A. Overhead squat: In 10 mins, find your 1 rep max
B. EMOM10: Every minute on the minute for 10 minutes: Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is 12′
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

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