5.23.14 WOD

CrossFit Bromance?

Memorial Day Murph is this coming Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class. Come have fun, celebrate heroes and enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

Max Back Squat (12 minutes to complete)

“Fight on Friday”
Three Rounds for time of:
30 Sprawls with a 1-2 Punch on a Heavy Bag
30 Air Squats
30 Push Ups
30 Sit Ups
30 Burpees

400 meter JOG, then 10 minutes of rolling out and mobility work.

Your quads will probably be a tiny bit sore after today, so…  if there was ever a day to mobilize, today is that day.  Quad mobility is your friend… really! BTW, if you haven’t noticed, I love this recovery video.  Will today take you into the pain cave?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=vxhyEDDzQ20[/youtube]