Box Brief
Quarterly Inbody Scans:
9.14 – 9.18 at CFML Wayne
9.21 – 9.25 at CFML Ardmore
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September Newsletter
CROSSFIT
“Do Less”
3,000 Meter Assault Bike
2,000 Meter Row
100 Double Unders
50 Toes to Bar
VIRTUAL WOD
“Running Annie”
1 Mile Run
—
50-40-30-20-10:
Double Unders
Sit-ups
—
1 Mile Run
WHITEBOARD BRIEF
Expect this workout to take around 18-25 minutes to complete
ASSAULT BIKE & ROW
The goal on the two machines is to stay focused through these longer efforts
Picking a number (wattage or pace) to zone in on can help you stay focused on your desired intensity
Little changes in intensity can make a big difference across roughly 15 minutes of work on these machines
These two stations will make up the majority of the workout, so maintaining your effort here is beneficial
Find somewhere right between an easy pace and hard pace to sustain for these 5,000 meters
DOUBLE UNDERS & TOES TO BAR
The last two movements of the workout are all about chipping through manageable sets
With a lot of reps in a row, quick sets and quick breaks may be the best option to push off muscle fatigue, especially on the toes to bar
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