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- Justin
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. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
Front Box Squat Demo Video from CrossFit Diablo:
B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)
All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.
Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.
B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.