STORM WEATHER: As of Friday night, we do not have any class closures planned tomorrow (Saturday) due to the hurricane. If we do close class due to severe weather, we will post on the website. Please stay posted as the storms progress.
HOLIDAY SCHEDULE: On Monday, Labor Day, we will hold one class only at 8:30 a.m. due to the holiday, weather pending.
090316 WOD
A. 5:00 AMRAP in teams of two:
Partner 1: 30 doubles + 5 pull-ups
Partner 2: plank hold any style
Switching
B. Five rounds for max reps:
0:30 row for calories
0:30 rest
0:30 Russian kettlebell swings (53/35)
0:30 rest
0:30 weighted sit-ups w anchor (35/25)
0:30 rest
0:30 slam balls (30/20)
>>On-Ramp
Modifications will be posted on the white board.
“Courage is resistance to fear, mastery of fear, not absence of fear.”
— Mark Twain
090216 WOD
A. 4:00 Tabata
Arch to hollow on bar
Double-unders
B. Deadlift [ assessment ]
Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the deadlift. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 2:00 between working weights. Get some cobras in. IMPORTANT: Record lifts!
C. Two rounds for time:
Row 500 meters *
40 push-ups
20 toes-to-bar
Rest 5:00 between sets.
Metcon by CrossFit Invictus
* May sub for 400 run if weather permits.
>> On-Ramp
Two rounds for time:
Row 250 meters
20 modified push-ups
15 leg raises / v-ups / tucks off bar
