Saturday 100501
Run 5K

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Endurance Cert Next week. Run to sign up, then run.

WOD

Grace

Still Standing.


Perform as many rounds
as possible in 12 minutes:
7 Dumbbells Thrusters 45 lbs
7 Wallballs 20 lbs
250 Meter Row

CrossFit Endurance Certification - Jacksonville FL - May 8-9, 2010
Saturday, May 08, 2010 - Sunday, May 09, 2010

CrossFit East
4501 Capper Rd
Jacksonville, FL 32210
Start and end time: 9 am to 4 pm each day with a 1 hour lunch break.
Meals: On your own.

Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and


CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.

The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.

The price of this certification is $495 USD.

Register here !!
Crossfit Crossfit Endurance Certification

Take advantage of a small group setting and maximize your learning potential.

More Questions and Schedules answered here:

WOD
AMRAP twenty minutes of:
Barbell Thruster 95 pounds, 15 reps
Row 500 meters

What are you giving up this week ?

Daily Grind
43 pushups ( Day 43 of 50 )
5 Squats ( Day 5 0f 50 )

WU
1 mile run

WOD
Front Squat with 5 second hold 175 or better
at bottom: 3-3-3-3-3-3-3 reps.

WOD

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

WU
Row 500 meters
Run 1/2 mile

WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

For time:
Row 500 meters
150 Double-unders