So now it is official. I am now certified to train the W.O.D.s I am a CrossFit Level 1 Trainer.
The course was very intense and loaded with information I can’t wait to share with my members. As a result I am going to be training you for free for two months in order to get a core group hooked on the method. You will not be bored. You will get results! You will be encouraged and challenged.
As more people come forward and more times are needed I will gladly add time slots during the day. So far 4pm M-F is filling up. Leave time requests on my desk or show up with a friend.
Join us for free W.O.D. classes! I have already begun these group Workout Of the Day group classes at 4pm M-F. They will be at no charge for approx two months in order for me to get a core group of folks trained. I have been posting W.O.Ds for a while now and training you individually on some mechanics and lingo but now that I am a Certified CrossFit Level 1 Trainer I’ve decided to take this to the next level and add sport to our daily workouts.
So join us for awesome workouts that you can only get in this setting. There is nothing like competition and encouragement to get to to reach your fitness goals faster and better.
Sometime around the middle of July I will begin charging for these classes, but for now lets get some times established. Right now there is the 4pm class and I’ve taught it at 11:30 too. If there are morning folks this time would work for, please join us.
4/3/12 Today’s W.O.D.
Hey, Yesterday was brutal – you can take a recovery day. But when you get back in the gym this should be your workout:
1 Hour Cardio at moderate intensity. You have your choice of running/power walking, biking and rowing. You can mix it up.
This WOD includes a 10 min. warmup with medicine/dynamax ball cleans. This is a great wall to improve and develop your power lifts at the very first step.
5 sets/10 reps each – dumbell Burpee cleans
10 toes to bar
handstand holds for max
10 min. interval cardio
10 Toes to Bar
1 min. jump rope
Skills in Development:
Headstand to Handstand Pushups