February 22, 2016

Monday

ANNOUNCEMENTS:

Today’s WOD is meant to bring more awareness to Veteran Suicide.  In an effort to do so, we are participating in 22 WOD.

22 Veterans a day die by suicide. In order to promote awareness and show our Nation’s heroes they are not alone please join us in the 22 WOD Crossfit Event to End Veteran Suicide. 

If you would like to donate click here: http://www.official22wod.com/register/

Do you have a friend that wants to try CrossFit?  Bring your friend in and they will enjoy the rest of February with you.  All you have to do is bring them in and we will take care of the rest. 

If they join, you get $20 off each month for the life of your membership!!! 

You will notice a new piece ito the programming, called MODWOD.  MODWOD is designed for our members who are just out of foundations and for our members that have been with us for less than 3 months.  If you have been a member longer than 3 months you can disregard.  The purpose of MOWWOD is to help new members ease into our traditional programming. 


MODWOD Program

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat: 5 x 5 (Work up to a heavy 5 reps)

METCON: 

22 Minute AMRAP

22 Calorie Row

22 Thrusters (75 or 65/45 or 35)

22 Burpees

22 Sit-ups

22 Lunges

EXTRA CREDIT:

4 x 30 sec Plank Holds

or

4 x 15 Supermans


TRADITIONAL PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat: 5 x 5 @ 70%

METCON: 

22 Minute AMRAP

22 Calorie Row

22 Thrusters (95/65)

22 Burpees

22 Sit-ups

22 Lunges

EXTRA CREDIT:

4 x 30 sec Plank Holds

or

4 x 15 Supermans

 

 

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