Tuesday’s WOD

New’s & Events:

Monday Yoga is cancelled on Monday’s and will be changed to Sunday at 7 PM starting up May 18th!! The Thursday 7 PM Yoga will continue for same time and day of the week.

Kids Strength & Conditioning Program:

Starting this week!!! Tuesday & Wednesday 5:30 to 6PM.

Ages – 4 and up

Free for the first 3 weeks.

6 Week Endurance Program – Starting TODAY! Monday, May 5th.  You are invited to do the extra work to help make you a stronger runner, more injury proof athlete, and help your endurance in keeping you going longer in your WODS. The workout will increase in difficulty over the 6 weeks.  The rolling whiteboard will have the weeks WOD’s all written, and we will post the daily “Endurance WOD’s” as well.  If you make a choice to do the extra work along with your daily WOD, make the commitment, and stick to it. Meaning, follow through till the very end of this 6 week program. It’s ups to you to complete this extra work before or after your WOD.  15 extra minutes for the next 6 weeks. How bad do you want it?

Endurance Week1/ Day 2:

Running:

10 X 50 M

Walk back after each repetition for recovery. Time this with a stop watch.

 

CrossFit WOD:

Warm-up:

BBG

15 mins to establish a 1rm Clean and Jerk

Conditioning

For Time:

800m Run
50 Burpee Pull-ups
800m Run

 

Advance WOD:

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m