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Friday’s WOD

BootCamp: Annie 50-40-30-20-10 reps,for time of: Double Under Sit-up (abmat) CrossFit WOD NLI TURF WARS II / Event #1 Basic Training 3 Squat Clean and Jerk 20 Pull ups Row 50 cals 6 Squat Clean and Jerk  30 Pull ups Row 25 cals 9 Squat Clean and Jerk  40 Pull ups Weights for Squat Clean and Jerk descend per round: D1: 235/155; 225/145; 215/135 D2: 165/115; 155/105; 145/95 D3: 135/95; 125/85; 115/75 Masters 40-52: 165/115; 155/105; 145/95 Masters 53+: 135/95; 125/85; 115/75 Scoring for workout #1 If the time cap is met, score is total reps, scored as follows: 1

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Wednesday’s WOD

BootCamp: Team WOD/ 20' AMRAP: 5 Burpees 10 Med Ball Squats 5 Pull Ups * In teams of 2 with only 1 person works at a time alternating each round   CrossFit: Push Jerk/Strength 5-5-3-3-3-1-1-1-1-1 *Use the heaviest weight you can for each set. Rest as needed between sets.  

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Tuesday’s WOD

NEWS & EVENTS: Added CrossFit Class Times with Coach Bret - 5 AM Monday, Tuesday, Wednesday, Thursday.  Yoga/ Mobility Classes - Every Monday at 10 AM & Thursday at 7 PM .Lindsay will be instructing the class, working on flexibility issues, recovery, and so much more. We HIGHLY recommend utilizing this perk as a member with an unlimited CrossFit Membership or BootCamp Membips can upgrade for $10 to add Yoga to your membership (please talk/call/ text/email/ Scott or Heather). See the Yoga tab for more information. Paleo Challenge is over! We will be announcing the winners this week. Everyone, please make sure you are scanning

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