Extra extra

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If you’re participating in our challenge for week 3 we’ve added daily extras to compete! Today (Tuesday) is 200 squats

Mini social media challenge: complete 5 burpees and tag a friend/member! Don’t forget to tag or send us your videos too! +1 bonus point

At home WOD- 5 RFT

  • 60 DU

  • 40 Sit ups

  • 20 Push ups

  • 10 Supermans- laying on your stomach, arms and legs extended straight out, lift arms and legs off ground at the same time, pinch at the top and then lower back to the floor

Week 3!

Heading into week 3 of our 4 week challenge. We've hit the half way mark already! Keep motivated and keep busy!! Reminder to log your points for week 2 by this afternoon.

Our extra element that we are adding this week will be "daily extras": 

Monday = 300 Jumping Jacks

Tuesday = 200 Squats

Wednesday = 5 Minute Plank

Thursday = 100 Burpees

Friday = 3 Minute Wall Sit

Saturday = 100 Push ups

Sunday = 150 Sit ups 

This is extra work on top of the daily wod...sorry, but the reps you completed in the daily wod do NOT count towards your daily extra if its the same movement. Also if you miss a daily extra you cannot make it up for extra points, if you miss a day it is a missed point.  You can split up the reps/time totals throughout the entire day! It's possible to use these as a warm up or "buy-out" too!

At home WOD- For Time:

  • 400m Run

  • 40 Sit Ups

  • 400m Run

  • 60 Plank shoulder taps

  • 400m Run

  • 80 Air Squats

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For Time

If you haven’t checked it out. www.games.crossfit.com The first workout has been released. It’s not too late to sign up! It’s FREE to sign up! Or you can make a donation to CFU!

Earn an extra point for signing up towards our 4 week challenge. Week 2 is almost over! Looking forward to another week of challenges!

At home WOD- For Time

10 —> 1

  • Burpees

  • Tuck Jumps (jump knees up to chest or as high as possible)

1 —> 10

  • Burpees

  • V-Ups (modify to Hollow tucks or sit ups if needed)

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1 of 3

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WOD 1 of a 3 week open that CF HQ has released begins now! For us we will program these workouts for our Saturdays, of course if you cannot complete it today you have plenty of time. If you are signed up online don’t forget to submit your scores.

I know their server was getting a lot of kick back and not really working. Be patient. This happens every open season, so many people on at once trying to find and submit info can be crazy at times. If you had trouble signing up today, try again tomorrow.

There is an Rx and Scaled version. View the full workout description on www.games.crossfit.com scale as needed.

At home WOD- 10 min AMRAP

  • 10 Squats

  • 9 DB Snatch (R)

  • 10 Push ups

  • 9 DB Snatch (L)

    • if you do not have a dumbbell use an odd object, milk jug, small backpack, etc…