Thursday’s WOD

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit

Warm-up

W20: Tabata Bike or Row (No Measure)

8 cycles

20 seconds of work

10 seconds of rest

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

5k Run (Time)

Morning/ Late class option of Run, Row, Bike.

RX+ : Weighted vest

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!