Tuesday

If you’ve ever been interested in trying CrossFit, we’d like to invite you to try a class for FREE. Simply send a message on social media or our email.

I can almost assure you, whatever you think CrossFit is, it’ll be a little different. 

So clients, if you have a friend on the fence, invite them to come along with you to class!

On another note....

Percentages are important! Don’t guess your numbers for lifts, use your phone and actually workout the percentage, if you aren’t sure how, ask the coach. We are here to help you!

WOD for 1/14/2020

Complete 3 sets of: •8 Dumbbell Death March (moderate weight) •10 Curtsy Squats (body weight to a light weight in the goblet rack) •12 Cossack Squats (body weight to a light weight in the goblet rack) 

Complete 3 sets of: •7 Jefferson Curls •8 (each side) Tempo Box Step Downs (4-6 sec negative) •14-16 Alternating Glute Bridges 

Complete 4 sets of 4 working between 80-85% of your 1RM Front Squat. 

Complete as many rounds as possible in 9-minutes: •2 Devil Press #35/50 (M50+ #25/40) •2 Alternating Farmer Carry Box Step Ups 20"/24" •4 Devil Press •4 Alternating Farmer Carry Box Step Ups •6 DP, 6 SU, 8, 8, 10, 10, etc. **Score the last fully completed round and any additional reps after that.** 

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