WOD 20MAR15

Warm Up: 2Rds of: 200m Run, 10-HR Push Ups, 30sec. Handstand Hold, 10-OHS

HAVE IT YOUR WAY DAY! Which means this is your opportunity to work with your coaches on your weaknesses. DO NOT shy away from things that scare you or that you are not comfortable with yet. That is what the coach is for. We can scale to your ability and continue to let you try more difficult scales to achieve your goals. If you don’t have goals, then you should make some right now. Welcome to CrossFit, you will forever be improving your fitness and pushing the boundaries of what you think is possible.

Open Registered athletes 15.4 is here. Feel free to tinker around with the movements or give it a go with your judge. FRIDAY & SATURDAY are the best days to make an attempt.

15.4 will be the WOD posted for Saturday for all athletes to try. Saturday the BOX will be open from 8-10/11 ish for everyone. Allowing athletes to be judged for the Open.

Programmer suggested WOD:

“Grace” for time:

30 – Clean & Jerks 135/95 lbs

2min recovery “then”

2ooo meter Row for time:

POST WOD: Lateral lunges (get low and move slow), neck rolls, Glut & Hammy mash with a roller or lacrosse ball

Due to unnamed client ultimatums WODs will now post at 9PM EST instead of 10PM. 😉 If you have a request for an improvement in our community voice it and it will be taken into consideration for action. We strive to provide a high level of customer support at our facility. All of our athletes are apart of our success and we want to foster the best fitness experience possible for our clients.