Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

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CrossFit Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Metcon

Metcon (Time)

400m Run

15 Back Squats 225/155

400m Run

12 Back Squats 225/155

400m Run

9 Back Squats 225/155

*racks permitted – RX+ from floor*
Performance – 155/105

Capoot (Time)

For Time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here
No Weight WOD

Metcon (Time)

Home Weight WOD

5 Rounds:

15 3 Pt. Rows Right

15 3 Pt. Rows Left

15 Alt. Bell Push-ups(one hand on bell head/one hand on floor)

15 Goblet Step-ups
scale step-ups to reverse lunges