Thursday 8.15: Coach Courtney Runs 26.2, We Help This Saturday!

Happy Thursday folks! As you know from posts and emails, Coach Courtney of Charlestown is running the Chicago Marathon for the Team Red Cross. We are helping her with her fundraising efforts.

If you would like to help Courtney please donate here. We are also making this Saturday a fun Marathon Themed WOD in the name of Courtney’s efforts as well! Come in and enjoy the fun…I promise it won’t be all running!

CrossFit

Strength: Bench Press
5-5-5-3-3-3
– 5 reps of a pull movement…strict pull-ups or bent over rows (db) or 10 Hip Ext.

WOD: 3 rounds, 4:00 on 2:00 rest
Row 500m
then AMRAP
10 Toes to Bar
10 Front Squat 95/65

S: 75/55, 5/5 reps
L1: 75/55
Rx+: 115/75

Strong

Lift: Squat Clean
EMOM 8m: 2 Reps

Accessory: Front Squat
2-2-2-2-2, in 10 minutes

Conditioning: 3 rounds, 4:00 on 2:00 rest
Row 500m
then AMRAP
10 Toes to Bar
10 Front Squat 95/65

The Program: Off

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