Friday 8/29/14

ALL Classes are Open Gym format. You can do today’s programming or do any WOD, Strength, Skill you missed during the week or whatever you choose.

Optional Programming…

STRENGTH:
EMOM 7 MINUTES -
Push Press 135/95#

WOD:
4 rounds for time of -
10 Alt. pistols
8 Knees to Elbow
6 KB Swings 70/53#


Reminder and Labor Day Weekend Schedule

Happy Thursday everyone!!

REMINDER: We have Yoga for CrossFitters Class (aka work on your mobility and be more awesome in the workouts and life!) TONIGHT @ 5:30p … bring a MAT.

LABOR DAY WEEKEND SCHEDULE -
Friday – all classes are normal schedule
Saturday – 9:00a WOD (usual time) – feel free to bring a friend to workout with you this Saturday. If it’s their first time with us it’s free!
Sunday – Closed
Monday – Open Gym 9a-11a


Friday 8/22/14

ALL Classes times are Open Gym Format. You can do today’s optional programming, a WOD/Strength/Skill, etc you missed during the week… or your own thing. Reminder: this is not coach led, but there IS a coach on staff to help you if you need it. Often times they may be WODing during open gym as well. Please be patient and ask for help before or after they finish their WOD. If they are doing strength work they are more than happy to help between sets! Don’t hesitate to ask for help!

WOD:

“Tabata Something Else”

Pull ups
Push ups
Sit ups
Squats

8 intervals of each (32 total)
20 seconds work/ 10 second rest
All 8 intervals of one movement before moving to the next.
No rest between movements other than the 10 seconds.

Score = Total reps each individual movement AND Total reps all movements combined