Born to Run

Tuesday, September 8, 2020

WORKOUT OF THE DAY

1. METCON

Born To Run

400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 PC (135/95)
200m Run, 15 PC
200m Run 21 PC
20 minute cap

2. SKILL/SWOD

15-12-9

GHD* or abmat sit ups (or combo of the two)
After each set:
5 walk outs (aka inchworms)
:10 superman hold

*Must wipe GHD down after each set

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, September 12th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, September 19th
8am: Open Gym, Coaches Sam, Moana and Crummy
9am: Team WOD

Sunday, September 20th
10:00am Doors Open…
11:00am Bend & Brew. Yoga by Tiffany combined with Beer with from our Neighbors, Southern Lights Brewing
$15.00 – tickets in advance

Saturday, September 26th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, October 3rd
8am: Open Gym &  Barbells for Boobs Team WOD Heat 1
9am: Barbells for Boobs Team WOD Heat 2
10am: If needed, B4B Team WOD Heat 3

Saturday, October 10th
8am: Open Gym
9am: Team WOD

 

CHALK FOR SALE!

Due to the lack of comfort we have in putting the community chalk buckets out during COVID, we have decided to sell chalk blocks. This will be your personal chalk bag – dress it up however you wish – but please follow normal chalk rules:

  1. Use chalk “in bag”
  2. We know, chalk makes you stronger, but too much chalk plus sweat just equals paste
  3. Clean up chalk mess on floor, barbells, dumbbells, pull up bars, rings and spilled chalk bags with mops provided at box.

$4.00/block. Cash or venmo…sorry, can’t swipe CC’s or set CC’s on file for this at this time. “grab and go”. As usual, ticket goes in “pay here” box.

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