Monday 9/27/21
Strength Deadlift 10-8-5-5-3 Building WOD 4 Rounds10 Kettlebell Deadlifts (70/53)50′ SA DB Walking Lunge Steps (50/35)500M Row
Workout of the day
Thursday 9/23/21 – Rowing Technique for WOD
SKILL/STR: Rowing TechniqueWe’ll spend some time breaking down the rowing stroke and then put it back together with greater efficiency and flow WOD is a long one, so settle in to a steady pace and knock it out! WOD:AMRAP 20 12/10 Cal Row 10 Wall Balls (20/14) 10 KBell Swings (53/35)
Wednesday 9/22/21
SKILLUpside Down Time WODAMRAP 158 toes to bar 200 m run:30 handstand hold/plank hold
What is CrossFit?
This is classic CrossFit delivered in uniquely small class sizes with personal attention. This is a community that cares about each other and coaches that take care of you. This is a radical approach to integrating health and community. This is the opposite of a traditional gym. This is hard work that gets great results. This is the finest 15 minutes of your day.
We care about your movement quality and your quality of life. We are active and engaged in our neighborhood. We don’t lock you into a contract and we don’t charge you for something you’re not using. If you aren’t showing up, we’ll ask you how we can help get you back on track.
You can change your life. All you have to do is choose it. One year from now, you may wish you had started today.