Monday 11-16-15


Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:

Warm Up:

CrossFit Warm Up


Running Technique


“Hinshaw Running Challenge”

4x400m Run
1 minute rest in between

goal is to keep all 400m the same
You collect points for every number of seconds
off you are from your first time (faster or slower)

After Bash:

Roll and Stretch:
Feet, Calfs, Hamstrings



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