Hey Everyone!
A couple of weeks ago, our gym signed up with Beyond the Whiteboard. Its workout tracking system that some of our members have been using and really enjoy. Not only are you able to track your workouts, but it graphs your progress, analyzed your weak points, and has a messenger system that allows you to compare workout scores with friends from the gym.
The cost is $50/year
If you are interested, you can sign up at www.beyondthewhiteboard.com.
Your first month is free, so theres no reason not to try it
You can join our gym, just enter Crossfit Temenos.
See you all there!
Warm up:
Run 600m
Then; (3 rounds)
10 stiff leg deadlift with KB
10 wide gobelet Squat
5 V-sit
5 yoga push-up
Mobility:
10:00 cap:
1. Posterior chain smash 2:00/
2. Prone Dowel Passover 3x 12
Weightlifting:
[5-7:00]
Warm-up deadlift up to 65% of 1RM (moderate weight)
Then 5 sets of;
200m run
10 deadlift
1:00 rest
Conditioning:
For time [15:00 CAP ]
50ft DB walking lunges (50/35)
40 sit-up
30 push-up
20 wall ball (20/14)
50ft DB walking lunges
20 wallball
30 push-up
40 sit-up
50ft DB walking lunges