Thursday’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 month of May.

6 Week Endurance Program – Starting 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 4:

Running:

10 X 100 M

Walk back after each repetition for recovery

 

CrossFit:

21-15-9 reps for time of:

Deadlift 220/155 lbs

Box jump 30/24 inches