Group-on class schedule: Mon, Wed, Fri 6am, 8am,  10am, noon, 5:30, 6:30, and 7:30. Client must attend all classes in order before entering regular classes. Please e-mail dan@crossfitbellevue.com to reserve your spot. First session begins this Wednesday. No Fundamentals classes over holiday weekend.

Individual Warm-up: 5-rope climbs

Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 50-doubles, 400 run. Part #3: 20-dead-lifts 15-hang power cleans.

Strength: Dead-lifts, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 100-75-50-25 reps of Double unders, 400m run after each set.

RX: missesd attempts don’t count.

L-2: missed attempts count

L-1: 300, 225, 150, 75 single reps.

Stamina: 10-rds of 1-rope climb and 15-ghd sit-ups.

Endurance: Enatai beach run.

Recovery: Hamstring and calf  stretches.