''Monkeys and Bars'' (06.28.2012)

Due to the fact that we have an amazingly supportive and dedicated crew of CrossFitters we're able to report that everything yesterday went extremely well allowing us to complete all of our projected move timelines ahead of the power curve by 72 hours.
Yes... Really 72 hours.
With the Box Truck packed to its absolute weight limit and ready to unload the gymnasia in it's entirety at our new home around 830am Friday we figured the opportunity to take CFNH out for a second round of Livingston Park mayhem just could not be passed up (especially with this kind of weather!).
Come visit us in the trenches at any of the following class times (same exact rallying point as last time):
5am, 6am, 7am, 8am, 9am, 4pm, 5pm, 6pm.
Get some, freaks! We just can't say thank you enough.

Warm-up Drills (06.28.2012)

Run 200m (alt. Butt Kicks/High Knees/Carioca x 1/3 dist.)
5 x Buddy Pose Running Figure-4 'Pulling' Drill
5 x Jumping Start Practice
400m Run
*Mobility x 3:00

''Monkeys and Bars'' (06.28.2012)

Storm through the following crucible for time:
50m x Walk On Hands (or 100m x Bear Crawl)
Then...
10-8-6-4-2 of
Deadlift (185/135lbs)
Overhead Squat (115/85lbs)
Then...
50m x Burpee Broad Jump
Then...
2 Rounds of
Row 30kcal
7 x Clean and Jerk (135/95lbs)
Then...
50m x Overhead Portage (135/95lbs)
50m x Back Squat Portage (135/95lbs)
50m Medball Squat Clean & 2-Arm 'Shotput/Thruster'

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Mobility WOD

CrossFit Endurance WOD (06.28.2012)

''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

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