Posts By: CrossFit En Fuego Coaches

WOD

Power:
“Hummer Assault”
50 ft. x 4
Conditioning:
Start with a 400 M run, then
21-15-9 reps of
-Sumo-Deadlift-HighPulls
-Ring Dips
End with another 400 M run

Happy New Year!

Happy New Year!  I hope everyone had a safe New Year’s Eve.

To ring in 2010, we are going to add one more 5:30am class to the schedule.  See you there bright and early, what a great way to start your day.  Also, we are adding a 12pm class!!!  Get your mind off work with an intense CrossFit workout.

The schedule for this week is:

Saturday 2nd: 9
Monday 4th: 5:30am
Tuesday 5th: 9, 12, 6
Wednesday 6th: 5:30am, 9, 12, 6
Thursday 7th: 5:30am
Friday 8th: 9, 12, 6
Saturday 9th: 9

WOD

Warm-Up:
-Joint mobility
-Light stretching
-1 Mile Run (timed)
Conditioning:
-20 Pull-Ups
-10 Burpees
~4 Rds~
Then:
-1 Mile Run (timed, trying to remain as close to your original time in the warm-up)
***Enjoy yourselves this New Year’s Eve!!! 
****Most importantly though, please remember to be safe out there! I have seen first hand what can happen… and it’s not worth it.  

WOD

Skill:
Practice Handstands and Handstand Push-Ups
Strength:
Deadlift
10, 5, 5, 3, 1
Conditioning:
-Fire Hose drag and pull
-10 Handstand Push-Ups
~5 Rds~
Excellent job on the strength training today! We had some impressive deadlifts.