December 15 2015

Announcements

Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Buy-In

Skill build WOD components where needed.

Metcon (AMRAP – Reps)

Old School CMC PIT

90 sec on 30 sec off

Box Jumps

Thrusters 75/45

Burpees

KBS

WOD

Bench Press (5,5,,3,2,1,1,1)

20 – 25 minute cap

Work up to a 1 Rep Max

Mobility