February 25, 2016

Thursday

ANNOUNCEMENTS:

 

Don't forget to sign up for the CrossFit Open at games.crossfit.com

We will be doing to The CrossFit Open WOD every Monday.  Anyone wanting to do it Friday night can meet others at 6pm every Friday to do the Open WOD.

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:

Deadlift 5 x 5 (Coaches will help you determine a good weight)

METCON: 

6 Minute AMRAP

10 Calorie Row

10 Hang Power Cleans (75/55)

Rest 3 Minutes

6 Minute AMRAP

10 Calorie Row

10 Hang Power Cleans (75/55)

EXTRA CREDIT:

ROMWOD

 

TRADITIONAL PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Deadlift 5 x 5 (75% of 1RM)

METCON: 

6 Minute AMRAP

16 Calorie Row

16 Hang Power Cleans (95/65)

Rest 3 Minutes

6 Minute AMRAP

16 Calorie Row

16 Hang Power Cleans (95/65)

EXTRA CREDIT:

ROMWOD

or 

Bent Over Row 5 x 10

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