Daily Motivation: “I don’t find the time to exercise. I make the time to exercise.”
CrossFit WOD
Six Rounds (every 3rd minute)
– 5/3/1/5/3/1 Front Squat
– Max Unbroken HSPU
Note: Rounds start every three minutes.
Why we bring our toes in on our squats…
Daily Motivation: “Things may come to those who wait…but only the things left by those who hustle.” – Abraham Lincoln
CrossFit WOD
“Eva”
Five Rounds:
– 800m Run
– 30 KB Swings (32kg/24kg)
– 30 Pullups
Note: Most of us will be scaling by dropping rounds. Thirty minute soft cutoff. Finish the round you are on at the 30:00 point.
Endurance WOD
Four to Eight Rounds
– 400m Run/Row
– 1:30 Rest
Hold within 3 to 5 seconds.
Daily Motivation: “Excuses are useless. Results are priceless.”
Good luck to those running in the Critter Crawl Trail Run in Millbrook and those competing and volunteering at Garage Games One in Georgia with weekend!
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
Daily Motivation: “Eat well. Move daily. Hydrate often. Sleep lots. Love your body. Repeat for life.”
CrossFit WOD
Six Rounds
– 5 Push Presses
– 5 Weighted Step Ups
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Time Trial
– 7Mile Run/7M Row @ 95% of 10k TT Pace
Daily Motivation: “Do IT because you love yourself.”
CrossFit WOD
“Nicole”
AMRAP – 20:00
– 400m Run
– Max Pullups
Happy Valentine’s Day!
Daily Motivation: “Focus on the plan, not the problem.”
CrossFit WOD
Tabatas
– Squats
– Handstands
– Situps
– Mountain Climbers
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
*Hold within 3-5 seconds.
Daily Motivation: “Be okay with where you are, even if you know you want to change.”
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts
21-15-9 Reps:
– KB Snatch
– Jumping Lunges
– Hand Release Pushups
Daily Motivation: “Be not afraid of going slowly; be afraid only of standing still.”
CrossFit WOD
Four Rounds:
– 1 Suicide Run
– 25/20/15/10 Wall Balls
– 25/20/15/10 Box Jumps
– 25/20/15/10 Burpees
Endurance WOD
Three Rounds:
– 200m Row
– 400m Row
– 600m Row
*1:1 Work/Rest Ratio
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
2:00 p.m.
Swayback Trail
Join us on the trails at Swayback in Wetumpka. There will be some biking and others running/walking.
CrossFit WOD
10:00
– Build to 1RM Strict Press
AMRAP – 10:00
– 5 Pullups
– 10 Situps
– 10 Lunges (each leg)
Endurance WOD
Time Trial
– 5k Run/Row @ 10k Pace