The 4th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Full details and info: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
For time: 5k Run *scale to 5k row if needed.
*beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark) POST #31 and return to HCF.