Wednesday’s WOD

News & Events:

ALL ATHLETES & TRAINERS! Equipment MUST be put AWAY after you use it!! We are having to clean up way too much after everyone! Trainers, get on your class to clean up. Equipment goes back where it belongs. We will start issuing BURPEE on this situation starting today. Please….don’t forget WE ARE NOT A GLOBO GYM. Put your stuff away!!! Throw your trash away! Keep our gym clean. Thank you!

Holiday Schedule:

Friday 8 AM Class ONLY – We will be Closed After That

Saturday – Closed/ No Classes

Sunday – Closed/ No Classes

YOGA at 7PM Thursday & Sunday

NEW CLASSES/DROPPED CLASSES

Endurance class has been cancelled.

New Tuesday & Thursday CrossFit Class at 9 AM.

BootCamp is changing on Friday’s to 4:30 PM.

Evening CrossFit Class 5:30 PM

New Saturday Class at 7:30 AM.

See the schedule as a reference.

Warm-up (all classes):

800 M Run

 

BootCamp WOD:

21-18-15-12-9-6-3 reps, for time of:

Plate Thruster, 45/25 lbs

Burpee

 

Endurance WOD:

To be completed AFTER your WOD

10 X 50 Shuttle Sprints

 

CrossFit WOD:

Strength

20 minutes to establish a 3RM Front Squat.

Conditioning

3 Rounds:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups

 

Advance WOD Strength:

BBG

Snatch from blocks (above knee): 2rm – 2×2@90%

Strength

20 minutes to establish a 3RM Front Squat.

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