10/15/13 – Survey Feedback Has Been Great…BUT We Need More!

SKILL
Bottom’s Up KB Swing: a.k.a. American Swing
METCON
EMOM 20 min
Even: 15 KB Swings (53/35) bottoms up
 Odd: 6 Burpees
*each minute failed = 10 calories on airdyne at end of class

RANT

I want to take a minute to thank everyone who has completed the Athlete Survey.  Your feedback is greatly appreciated and we are doing our best to make any necessary changes that you’ve requested.  However, we need more feedback.  As of now, less than 40 members have replied.  Please encourage your fellow CFSE friends to complete the survey so we can make the appropriate changes for our gym.

CrossFit Performance
SKILL
Bottom’s Up KB Swing: a.k.a. American Swing
METCON
EMOM 20 min
Even: 15 KB Swings (53/35) bottoms up
 Odd: 6 Burpees
*each minute failed = 10 calories on airdyne at end of class
CrossFit Fundamentals
SKILL
 METCON
20 min AMRAP
12 Deadlifts (135/95)
12 HR Pushups
12 Deadlifts
12 HR Pushups
400m Run