IMPORTANT NOTE:

As we leave the 2015 CrossFit Worldwide Open in our rear view, we are excited to announce the start of scheduled classes in the Warrior Combat Tent.  For those that are seasoned athletes, we will have coach-run classes Mon 0530/0630/0730, Tue 0530/0730, Wed 0530/0630/0730, Thur 0530/0830, Fri 0530/0730.  For those wanting to continue with the regular classes, you will have to do a movement test-out with one of the JSCF coaches prior to entering the class. Our first class will be Monday, 6April.  These classes will consist of a warmup, strength/skill/sport piece, and a WOD.

For those who are new to Functional Fitness or who want to refocus their basic skills we will offer a  3-day a week, 4-week total On-Ramp at the beginning of each month on M,Thur, Fri at 0630.  At the end of the 4 weeks, there will be a movement test out to allow you to move into the regular classes.  Our first on-ramp begins Tuesday, 7April.  The classes are designed to give you the fundamentals needed to successfully improve during regular classes.

So, until the classes start, for those that will continue into the regular classes, we will start this week with setting some bench-mark numbers in strength areas.  These lifts will be important to keep track of as you will use them to base the weight you use in coming weeks for the strength potion of our workouts. For those wanting to sign up for the first On-Ramp, please see the Fitness Center Staff.  Hurry!  Class numbers for on-ramp are limited to 12 people per class.

S/S/S:

Make Up Back Squat or Press 1RM

OR 3×10 GHDs

Video courtesy of Rogue Fitness.  Games athlete, Matt Chan going over proper execution of a GHD sit up.

WOD:

pic courtesy of Nicole Bedard Photography.  This was from the 2011 Crossfit Games North Central Regionals.  Can you name all the athletes?

6X400M Sprints

1:1 work/rest ratio

Suggest using the track

Your rest time will be the amount of time it took you to work. i.e. your first 400m takes you 60 seconds, you rest 60 seconds. Second 400m it takes you 70 seconds, you rest 70 seconds… and so on… Score is the total actual running time.

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