Thursday Workout Of the Day LIFT Front Squat 4×5 @ 80% WOD 2min AMRAP Goblet Step Ups (50/35) 1min Rest 2min AMRAP Overhead Stationary Lunges (95/65) 1min Rest 2min AMRAP Air Squats
Wednesday Workout Of the Day LIFT Deadlift 3×5 @80% WOD 21-15-9 Power Snatches (95/65) Wall Balls (20/14) BUY OUT 5 Rope Climbs
Tuesday Workout Of the Day LIFT Bench Press 4×5 @ 80% WOD 8min AMRAP 27 Double Unders 9 Toes to Bar 3 Overhead Squats (135/95)
Monday Workout Of the Day LIFT Back Squat 4×5 @80% WOD 3 Rounds… 3 Strict Chest to Bar Pullups 6 Push Press (135/95) 9 Squat Cleans 12 Lateral Bar Hops
Reminder that there is no regular CrossFit class scheduled today. Coach Devin will be running the open workouts from 11am-1pm.
Congratulations to this week’s open winners Alice Kennedy and Devin Morgan. Alice completed 21 Handstand Pushups for a total of 186 reps and Devin managed to complete all but 13 of the 55 Handstand Pushups for a score of 207. Great work guys! Don’t forget to check in with AJ from Body Systems for your …
Saturday Workout Of the Day WOD 21-18-15-12-9-6-3 Thrusters (95/65) Bar-facing Burpees
To anyone still interested in joining today’s class we have had a few last minute cancelations. There are now 2 spots open for this morning’s class at 11am.
Reminder: just one class at 11am today Friday Workout Of the Day Partner Relay 6 Rounds each 10 Power Snatches (95/65) 12 Pistols 14 KB Swings (50/35) 1 Rope Climbs 60 Yard Shuttle
Thursday Workout Of the Day LIFT Bent-over Row 3×8 WOD 3 Rounds, 1min each (for max reps) 1: Double Unders 2: Med Ball Situps (20/14) 3: Calorie Row 4: Hollow Body Rocks 5: Rest