(Sorry, no 0730 class today)

Warm-up+ pistols

WOD:

For time:
30 Wallballs/ unbroken
7 push jerks
20 Wallballs/ unbroken
7 push jerks
10 Wallballs/ unbroken
7 push jerks

Every time you stop or break up your wall balls it will add 10 burpees to the end of the WOD.


These men are 70's big. What is 70's Big?.....Read here.

Start getting ready for the Firefighter's 5k race next month! We want everyone to sign up and we will run this race together as a gym. This is a great goal for everyone to work towards. With your Crossfit training.... You CAN all do it! It's only $15 if you sign up before June 1. You can bring your registration form and money to the gym and Angela will turn them all in for us. We are making it easy for everyone to sign up. No excuses. Sign up here.....Orem City Firefighter's 5k run....June 12, 2010

Crossfit Endurance:

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD, Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x2k, 2 min Recoveries, Best possible pace

Run: 4x400m, 2 min Recoveries, Best possible pace

C2: 2x1000m, 2 min Recoveries, Best possible pace

Tip: Sprint intervals like these also help with your endurance/long distance runs, biking,etc.