Bring-A-Friend Day Thursday 8/27
Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. Strict Press: In 10 minutes work up to a heavy set of 2 (90% of 1RM)
B. Partner WOD:
OPEN: 800m Row*
4 Ring Rows
12 KB Goblet Squats
CLOSE: 800m Row*
Rounds and reps are team totals. One person working at a time. *(Scale up option 1200m Row).
Post load for strict press, load for Kettlebell, and time to complete WOD.
Ex: 80#, 20kg, 15:48 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
Kettlebell Swings (24/16kg)
CLOSE: 100 Double Unders
**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)
Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.