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Row +Cindy + D.T.

WEDNESDAY, OCTOBER 10, 2018

Happy Birthday Makenzie H.!

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WOD
METCON

This will be a challenge. We will schedule in a :15 transition time between minutes to accommodate those who are …ahem…”slow to get off the rower” – LOL!  The goal: 11 rounds for completion. For this WOD, if you are unable to complete a round, you will rest the following round and pick up on the round after that. If you’re missing completion by a mile…we’ll help you scale mid-WOD but as you know…we frown on that. This is 30 minutes of solid  work without a scheduled break.  Credit: Icon Athlete.

33*+ min EMOM
Min 1: 12/9 cal row
Min 2: 1 Rd Cindy
Min 3: 1 Rd DT 115/75
*:15 transition from min to min

1 Rd Cindy: 5x pull up, 10x push up, 15x squat
1 Rd DT: 12x DL, 9x HPC, 6x PJ

 


RX+
STRENGTH

Jerks 
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

METCON

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

ACCESSORY

Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between



STRENGTH BIAS
SWOD

1RM FS

1RM PJ

ACCESSORY

2xME UB Pull-ups
rest 3min between attempts


NEWS & UPDATES

UPCOMING IMPORTANT DATES AND EVENTS

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The Next Bring-a-Friend WOD is….OCTOBER 13th!

Saturday, October 6th – Coach NIC’s WOD
8:00am Open Gym & Yoga
9:00am Coach NIC’s Team WOD

Saturday, October 13th – Coach JAIDA’s and PHIL’S BRING-A-FRIEND WOD
8:00am Open Gym & Yoga
9:00am Coach JAIDA’s Team WOD

Saturday, October 20th – BARBELLS FOR BOOBS 
7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

Saturday, October 27th – Coach PAUL’S Team WOD
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Legends Program intro! Bring an “older” friend or your parents or grandparents! We’ll open the gym up to those interested in joining the Legends Program. CrossFit specifically tailored for those 60+ who want a more customized program toward the needs of an older population – focus on mobility, bone density, strength, functional movements and sensitivity toward the mobility and arthritis we see in the major joints.

yesterday's results

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