Monday 09/09
Strength - Every 90s x 6 Sets
3 Strict Press
Build based off feel
WOD - 4RFT
400m Run
20 Burpee Pull Ups
500m Row
Friday 09/06
Scroll down to yesterday’s post about the awesome giveaway we have going on just by purchasing a FitAid!
Strength Day
Part 1 - Every 90s x 8 Sets
3-3-3-3-2-2-2-2
Overhead Squats
Build based off feel
Part 2 - OTM x 12 mins
1 Snatch
Begin ~ 65-70% build based off feel
Thursday 09/05
1 CAN = 1 ENTRY 🤙🏻 If you tally your count on the sheet to charge your acct you’re in! If you pay cash be sure to fill out a yellow paper slip next to the cash jar to officially enter ! Last day to purchase is Sept. 15th!
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
The British Hero WOD “Ralph” was first posted on the CrossFit Main Site as the workout of the day for Friday, November 9, 2012 (121109).
HERO WOD “RALPH” - 4RFT
8 Deadlifts (250/175)
16 Burpees
3 Rope Climbs
600m Run
Wednesday 09/04
Strength - OTM x 9 Sets
3 Tap+go Power Cleans x 3 Sets @ 65-70%
2 Tap+go Power Cleans x 3 Sets @ 75-80%
1 Power Clean x 3 Sets @ 85+%
WOD - For Time
Buy in - 50 Cal Row
8 RFT
12 Push Ups
5 Power Cleans (155/105)
Tuesday 09/03
We hope everyone had a great holiday weekend !
This week our 7am classes will be back to normal on Tuesdays, Wednesdays, and Thursdays.
WOD - “Kelly” 5RFT
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
