Wednesday’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:

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 Week 2/ Day 3:

4 Rounds:

5 Pull-ups

10 Push-ups

15 Squats

20 Sit-ups

BootCamp:

Warm-Up:

Endurance WOD or 1 Mile bike

For Time/ 10-9-8-7-6-5-4-3-2-1

Burpees

KB Swing 35/53#

CrossFit:

Warm-Up:

Endurance WOD or 1 Mile bike

BBG

15 mins to establish a 1rm Snatch

Conditioning

21-15-9-6-3 of:

HSPU
Front Squats 135/95#
Bar Facing Burpees

*Front Squats are NOT done from the rack. The bar starts on the floor and must be cleaned to the front rack position

Advance:

BBG

1) 15 minutes to establish a 1RM Snatch.

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

Conditioning

21-15-9-6-3 of:

Strict HSPU
Front Squats 195/125#
Bar Facing Burpees

*20 minute cap.