Friday 140829

Labor Day/Fall Kick Off – When you do CrossFit you train for the known and the unknowable. We want to kick Fall off right with a good game of Zorb Soccer. Cancel your last camping trip cuz you won’t want to miss this awesome WOD. SIGN UP SHEET is posted at the BOX, please sign up if you plan on attending so we know how many to plan for on Monday September 2nd. For those of you who asked…..YES WE REALLY are going to play Zorb….‘]

Afternoon WOD Times are Changing – Starting on September 15th our afternoon WOD times are changing to – 4:15p, 5:15p, 6:15pm. We will still have our 7p class on Tuesday, Wednesday and Thursday’s.  If we need to, we will adjust the 7p to 7:15 as well but for now it will remain at 7p. If you forget about the change and you show up at 4, you won’t have to do late burpees! YAY!!

 Happy Birthday this week to….Quinn R, Grizz, Boyd S, Jeff B, Ryan H, Randy C!!!  Sorry for being a little late in the week, we can always celebrate with burpees with what is left of the week!

Open Gym Sunday’s with Coach Scott, 12-2p. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:
OHS 2-2-2-2-2

3 RM Weighted Chin Ups 

WOD: E Caf
Complete 10 rounds for time:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Post fastest times to comments.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level

Strength-
Find 1rm weighted pull-up
Then..
Find 1rm weighted ring/bar dip
Then..
20 min amrap
10 push-ups
30 air squats

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