Daily WOD

WORKOUT OF THE DAY

Yoga 7am

Lifting 7:30am

Cycle 8am

Open Gym 8:30am

CrossFit 9:30am

“Barbara”

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WORKOUT OF THE DAY

Cycle Box Class 6:30am

Mash 5pm

Yoga 6pm

EMOM x 10- 2 Deadlift (Building to 80%)

3 Rounds For Time of:

500m Row or 0.6 Bike

12 Sumo Deadlift High Pull 75/55

21 Box Jump Over 24/20

HAPPY BIRTHDAY Jaime & Ewan Smither!

WORKOUT OF THE DAY

Modified schedule today 8:30am, 9:30am, 3:30pm & 4:30pm ONLY

Snatch Balance- 5 sets of 3 reps @ 70%

For Time:

40 Thrusters 75/55

40 Bar Facing Burpees

30 Thrusters

30 Bar Facing Burpees

Happy Birthday to my mama, Debbie! Love you forever

WORKOUT OF THE DAY

Cycle Box Class 6pm

Handstand Walk Progressions  (Test Max Distance in 3 tries)

For Time:

600m Run

32 Handstand Push Ups

32 DB Snatch Alternating 35/20

Not For Time:

50 WTD AB Mat Sit Ups

100 (total) Weighted Russian Twist

This Thursday, June 15 modified class schedule please plan your week accordingly Thurs. 6/15 No 5:30am,No Open Gym, No 5:30pm(ROMWOD), No 6:30pm (8:30am 9:30am 3:30pm & 4:30pm ONLY) Thank you

WORKOUT OF THE DAY

Open Gym 9:30-11:30am

Yoga 5:30pm

Superset x 4:

Push Press- 5@ 70-75%

Strict Pull Up- Max Reps (Hollow Postion)

For Time:

1000m Row

6 Wall Walk

6 Rope Climb

4 Wall Walk

4 Rope Climb

2 Wall Walk

2 Rope Climb

500m Row

This Thursday, June 15 modified class schedule please plan your week accordingly Thurs. 6/15 No 5:30am,No Open Gym, No 5:30pm(ROMWOD), No 6:30pm (8:30am 9:30am 3:30pm & 4:30pm ONLY) Thank you

 WORKOUT OF THE DAY

Cycle Box Class 6pm

Snatch- 1 Rep Max

“Nancy” (Test)

5 Rounds For Time of:
400m Run

15 Overhead Squats 95/65

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