Saturday, 8 February 2014

** The Cross-Training Area in the Yokota Samurai Fitness Center will be closed all day for a Fitness Center event -- if the snow doesn’t shut it down first.  If the rest of the Fitness Center is open, find a bike, treadmill, or rower to perform the training (un-coached) for today.  If the whole gym is closed, do what you can, when and where you can, but most importantly – STAY SAFE! **

WARM UP
• 10 minutes - Athlete's choice of dynamic warm up.

GYMNASTICS
Pick your two biggest gymnastics goats and alternate between them every 60 seconds for 10 minutes.   The goal is quality, not quantity of reps.

How to Kill a Goat - Pat Burke, MBS CrossFit

CONDITIONING
Bike: 15km Time Trial
OR
Run: 5km Time Trial
OR
Row: 2km Time Trial