***Attention CFCM members the WOD for today, Tuesday 7/21/09, will consist of a Fundamental Class on the Overhead Squat.  For the day we will be running a class schedule, and the classes will run at the following times;  6:15 a.m, 7:15 a.m., 11:15 a.m., 12:15 p.m., 4:15 p.m., 5:15 p.m. and 6:15 p.m.  The class will review proper technique, points of performance, faults and setup.  And dont worry the class will finish with a WOD.  Please make sure you are there for the start of class, and dont be late.  As part of our new strength progam CFCM will be conducting two classes a month (free to our members), where we will be reviewing several basic barbell exercises.  Including the overhead squat, front squat, back squat, deadlift, press, power cleans, squat cleans and snatch.***

Warmup
3 rounds of:
10 Burpee box jumps, 20″
Samson Stretch

Instructional
Overhead Squat 5RM

WOD
“Nancy”
5 rounds for time of:
400 meter run
95lb Overhead Squat, 15reps

CrossFit Endurance
3+ Hours before CrossFit WOD
Choose ONE of the following Sports:
All Sports do: 20:10X8rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ Watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile then best 5K pace.  Do not reduce the speed!
C2: Row 20:10X8