In a world where women are told what they can't do, we are here to do it better than you!!



The Elite Woman's Mission:

We are the women of Elite CrossFit. We are mothers, grandmothers, wives, girlfriends, sisters and daughters. We are secretaries, CPA's, students, teachers, community leaders, professors, and coaches. We are a family of females, driven by the goal to be better human beings. We achieve this through fitness. We will lift, jump, run, swing, press, squat, throw, pull, snatch, clean, row, win, lose, and climb our way to the top! We will never give up. Ever. We are here to send a powerful message that beauty and confidence are found through strength. And we are strong. To all the ladies who are scared of a barbell, to those afraid to sweat, and to all the women who have sufficed to "girl pushups," we challenge you to take the leap; adequate is not our goal. Better is what we must be. We will push each other, compete, succeed, fail, and endure pain some men may not imagine. And we will do it everyday, so we are better than we were yesterday.

Thursday, February 4, 2010

Friday WOD

Friday Morning 6AM
Warm Up:
6 laps around basketball court
2x through
20 pushups
30 situps
40 squats

PVC Drills:
(do all 3 sets of 10 with continuous flow, no stopping)
10 front squats--HIGH elbows
10 push jerks--jump and stomp, pressing yourself underneath bar
10 overhead squats--POSTURE
rest, then repeat 1x more

WOD:
30 seconds wall balls 15/10
90 sec rest
30 sec burpees
90 sec rest
30 sec mountain climbers hands on ball
90 sec rest
4 rounds --GOING HARD for those 30 seconds, enjoying those 90 seconds!

Either ASK or YOUTUBE any exercise you don't know. You do know them all, just maybe forgot the names!! http://www.youtube.com/
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