09/12/11 WOD

Coming this October we will be introducing NEW and IMPROVED crossfit endurance classes taught by Autumn H, she will be a great addition to CFTC.  Every member of CFTC that pays for unlimited crossfit will be able to take advantage of these classes as part of their crossfit membership.  For all you endurance athletes this will be a great opportunity for you to take advantage of the extra days on the spin bike, more running workouts with emphasis on running mechanics, rowing workouts and swimming workouts.  We have tried a different format in the past and think this way is going to give everyone an oppurtunity to participate.  We will have multiple CFE times in the morning and evening, 4 days/week.  Schedule will be released soon!



1.  Shoulder Press (90% of 1RM, deloading) 50% x 5, 60% x 5, 70% x 5

2.  For Time:

Run 775 m

30 Clean & Jerks- 135m/95w

Run 775 m

*Scale weight as needed.


Posted on: September 11, 2011admin

One thought on “09/12/11 WOD

  1. I was thinking after I walked out of Crossfit today and was feeling a little better about my time than I have in recent weeks..Why wasn’t there Crossfit when I was in my twenties? It would have been so much easier to stay in shape over the years. I have a competetive nature and this is the only workout that has held my attention for a long period of time. Taking two months of this year really has shown me just how fast you can lose your ability to workout well. I feel like I am so old sometimes and my body just won’t respond like I would want it to. If I had this base in my twenties that would have been awesome. So all you young people out there you are so lucky and I hope you keep this lifestyle forever. It will pay off in the end!

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