Bring-A-Friend Day Thursday 8/27
This Thursday 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: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.
B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.
And coming tomorrow…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