How are those burpees coming along?

Remember if you have a problem with doing burpees its because you have not done enough of them!

It is time to practice this month:)

 

Ascending burpee ladder for 27 Days.

Starting Friday April 4th – Wed April 30th.

They can be broken up through the day,

Except 50,100, and 150 are for time:)

 

1st day 10                            14th day 100           27th day 170

2nd day 20                           15th day off

3rd day 30                             16th day 100

4th day 40                             17th day 110

5th day off                             18th day 120

6th day 40                             19th day 130

7th day 50                             20th day off

8th day 60                             21st day 130

9th day 70                             22nd day 140

10th day off                            23rd day 150

11th day 70                           24th day  160

12th day 80                           25th day  off

13th day 90                           26th day  160

Upcoming Events

Watch Video  Pose Running ESPN

CrossFit Endurance

Hello CF2S members our CrossFit Endurance class will be on Tuesdays  at 6am and will also be on Saturdays at 8am.

We teach our Athletes that endurance training is much more about going hard than it is about going far (LSD training is dead!). The phrase “Do it Right, Do it Faster, Do it Longer” serves as a mission statement of sorts for our endurance training program. Forget marathon training that translates into running 40 miles per week and feeling weak and/or injured throughout. Training for an endurance race doesn’t have to be a part-time job that negatively affects all other areas your life. We will work with you to become more efficient, stronger and faster. We think you will even, gasp, enjoy the journey.

Ragnar

($50 Extending due date to  April 12th…..We only have 1 out of 12 spots available)

Attention Crossfit2Serve Members and Friends:

It’s time to get the plan for

Ragnar Las Vegas 2014! Race Date: November 7-8

Those of you that are interested in being on our team a deposit of $50 is due on April 12th, 2014 and the remaining $65 is due in June!

  •   Ragnar is a 30-36 hour run performed by a 12 person relay team.
  •  Different length legs are available to suit the level of different runners.
  •  We will be training together throughout the year to build up to this.Come and find out how we can come together as a community and take this challenge on.
  • This race will cover 198 miles that will be divided amongst 12 people in two days ! It is important to start training with our Endurance team on Tuesdays and Saturdays.

 

Wod 

Burpees 50 for time

 

Mr. Joshua

5 rounds for time of:
Run, 400 m
30 Sit Up (Ghd)s – will be scaled to butterfly sit ups
15 Deadlifts, 250 lbs