Tuesday – 140513

CrossFit 314 - The calm before the storm

This Saturday, we will begin our 5-week Foundations Series. Class starts promptly at 11am; don’t be late. (Unless you love burpees.)

New Members: be sure to schedule your session by emailing info@crossfit314.com

Current Members: Whether you are a beginner or an advanced athlete, you are welcome to attend the Foundations Classes. A refresh on performing the basic movements with utmost Virtuosity is often…well…refreshing.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Shoulder Press

5-3-1+
90%(75%-85%-95%)

WOD

Elizabeth

21-15-9

Power Clean 135/95
Ring Dip

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