Daily Motivation: “Take pride in how far you have come and have faith in how far you can go.”
CrossFit WOD
Work – 10:00
– 10 Lunges (total)
– 10 KB Swings (24/16)
– 10 Situps
3:00 Rest
Work – 10:00
– 5 Burpees
– 5 KB Clean and Jerks (24/16)
– 5 Box Jumps (24″/20″)
Daily Motivation: “Stop searching for strength and willpower. Start creating it.”
CrossFit WOD
EMOM – 8:00
– 5 Ring Dips/Perfect Pushups
EMOM – 8:00
– 3 Snatch Balances (75#/55#)
Four Rounds
– 1:00 Row for Meters
– 4:00 Rest
Daily Motivation: “Skinny for summer? How about fit for life?”
CrossFit WOD
Six Rounds w/ 3:00 Rest
– 3/2/1/3/2/1 Back Squat
– Max Strict Pullups @ 30X1
Every 3:00 x 3
– 200m Sprint
Daily Motivation (Weekend Edition): “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
Good luck to those running in the Auburn Running Festival today!
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.
Group WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
Daily Motivation: “Shut out all of your past except that which will help you weather your tomorrows.” -Sir William Osler
CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Repeat after me: ‘I can do this!'”
CrossFit WOD
For Time:
– 1k Row
EMOM – 10:00
– 3 Snatch Balances (45#/35#)
For Time:
– 1k Run
Daily Motivation: “Pain is weakness leaving the body.” -Tom Sobal
Five Rounds:
– 1:30 Run
– 1:30 Rest
5:00 Rest
Five Rounds:
– 1:30 Row
– 1:30 Rest
5:00 Rest
Five Rounds
– 1:30 Jump Rope
– 1:30 Rest
Daily Motivation: “Making gains with every rep!” (One of Coach Nate’s favorite quotes.)
CrossFit WOD
EMOM – 20:00
– Even: 3 Hang Clean and 3 Push Press
– Odd: 9 Burpees
Daily Motivation: “‘Oh squatting isn’t functional? Tell me, how do you get off the toilet?'”
CrossFit WOD
Four Rounds
– 10 Back Squat @ 4121
– 10 C2B Pullups
– 3:00 Rest
Tabata
– Situps (8 x 20/10)
Three Rounds
– 8 Weighted Split Squats (each leg)
– 2:00 Rest
Daily Motivation: “Great opportunities to help others seldom come, but small ones surround us everyday.” – Sally Koch
Good luck to those running and walking in the Walk of Life for Breast Cancer today!
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.
Group WOD
First-timers get to WOD for free! Members should bring their friends to try us out.