Just a reminder guys, there are no classes this Saturday 4/14, because we are hosting the Crossfit Endurance Certification. 

1. Deadlift - 10 minutes to work up to a Heavy Single

2. 10-1 Reps for Time of:

Deadlift 225/155

Toes to Bar

Hand Release Push-ups

If anyone is interested in attending the Primal Blueprint Transformation Seminar, please email Marc. The seminar in Tuesday, May 1, 2012, from 6:30 PM-9:30 PM at the Hilton New York in NYC.  The cost for the seminar is $99, and you read more about it and register via the link below.  For those that attend, we can take the train from New Haven to Grand Central.  We'll probably need to leave New Haven no later than 3:30 PM. 

http://primalblueprint.com/products/The-Primal-Blueprint-Transformation-Seminar%3A-2012.html

If you would like to order additional bottles of SFH Fish Oil, a sign up sheet will be posted tomorrow.  We'd like to place the order by the end of next week. 

Crossfit

1. Speed Front Squats 10 X 2 on the minute - these sets should be relatively light and fast. Focus on fast moving reps, not so much the load. Shoot for a weight around 60-65% 1 RM

Rest 5 minutes

2. 21-15-9 reps for time of:

Push-press 95/65

Burpees

rest 5 min

3: AMRAP unbroken Wall Ball 20/14

YCF Conditioning

1: Row 250, rest 2 minutes X 3 rounds

2: 21-15-9 reps for time

Push-press 95/65

Burpees

3: TABATA side plank holds (alternate sides each round, so you end up w/ 4 sets on each side)

1. Hand release push-ups 4 X 20 rest 2mins between sets

2.

Run 1 mile

Rest exactly 5 mins

Run 800 meters

Rest exactly 3 mins

Run 400 meters

Rest exactly 2 mins

Run 200 meters

100 meter tire drag 45/25

For Time - Keep a running clock, your time will be whatever the clock says when you finish the final tire drag. (Compare to 9/9/11)

Crossfit

Hang Clean (Squat) 5 X 2 Touch and go reps, must keep the bar in your hands for both reps. Barbell starts just below the knee.

6 Squat Cleans 115/75

12 Pull-ups

24 Double Unders

AMRAP in 10 mins

YCF Conditioning

Plank Holds 60 sec X 3

Supermans 3 X 15 rest as needed

6 Front Squats 115/75

9 Ring Rows

12 Calorie Row

AMRAP in 12mins