April 22, 2016

Friday

ANNOUNCEMENTS:

Within the next few weeks we will be switching our membership management system to RhinoFit.  You will received an email from RhinoFit asking you to register your account and enter in your drafting information. 

What does this mean for you?

  • You will be able to track your workouts
  • You will be able to change your drafting information and charge retail items to your account
  • You will be able to check in and see your daily ranking on the Leaderboard
  • You will also be able to communicate with other members and stay up to date on any news from the box

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 5 x 3 (Coach helps determine weight)

METCON:

We have a special request for today's WOD.  We have a temporary member from New York named David Kinnaird.  It is his birthday today and his wife designed a workout for him to enjoy on his special day.   

 

4 rounds with 2 minute rest between rounds –

100 double-unders

30 KB

30 sit-ups

30 burpees

200 m. run

30 squats

EXTRA CREDIT:

ROMWOD

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 5 x 3 @70%

METCON:

We have a special request for today's WOD.  We have a temporary member from New York named David Kinnaird.  It is his birthday today and his wife designed a workout for him to enjoy on his special day.   

4 rounds with 2 minute rest between rounds –

100 double-unders

30 KB

30 sit-ups

30 burpees

200 m. run

30 squats

EXTRA CREDIT:

ROMWOD

 

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