Deadline to order CFD Regional Spectator shirts: Wednesday, April 30th, 2pm! Get in your orders today.
TRODO NEXT COMPETITION!
May 17th starting at 11am.
Location-Crossfit Illumine in Niles, IL
Teams of 4-2 guys, 2 girls
Email [email protected] for more information or with any questions.
7pm Mobility Class with Coach Cara: Focus on lower back. How to release your lower back tension and how to feed slack to the lower back for correct positioning!
A. BackSquat: 6 Sets
*If you completed this backsquat effort last week on Monday 4/21, add 10lbs for men and 5lbs for women to your 70% effort sets.
B. 3 Rounds
3 minutes: Row for max calories
2 minutes: Wallballs, max effort 20/14lbs
1 minute: Pullups, max effort
Rest 2 minutes between rounds
*Score is total calories and reps completed over 3 rounds.
C. Bonus Round: Optional
Pushups with 1 second pause in bottom position X 30 seconds
Walking V-ups X 60 seconds
Rest as needed between rounds.