Wednesday 2.13 : Classes Tomorrow

Wednesday 2.13 : Classes Tomorrow

NO AM CLASSES: Not sure how the freezing rain and sleet is going to turn out and don’t want to find out by a coach (or member of course!!) crashing on the way to class. Get in for the Noon and PM classes!

WEDNEDSAY
CrossFit

Strength: Overhead Squat
4-4-2-2-1-1

WOD: 5 Rounds
6 Power Clean and Jerk 135/95
8 Push-ups
10 Burpee Box Jump Over 24/20


S: 95/65, Step Ups
L1: 115/75
Rx+: 165/115, 30/24

Sweat
Core: 21-15-9
Bicycle Situps (each side)
Hollow Rocks
Supermans
KB Swings 53/35
Flutter Kick Hollow Hold

Conditioning: 5 Rounds
12 KB Sumo DL High Pull 53/35
12 Push-ups
12 Burpee Box Jump Overs 24/20
12 Cal AB/Row


The Program

1. Strength and WOD

2. 3 Rounds
Row 500m
7 Bar MU
30 Double Unders
then 3 Rounds
30/25 Cal AB
7 Burpee Muscle Ups

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup