Daily Motivation: “Ladies: That awkward moment when you are lifting more than the guy next to you… just kidding… not awkward – straight awesome.”
CrossFit WOD
Five Rounds:
– 4 Turkish Getups (each arm)
Five Rounds For Time:
– 10 Deadlift (135/95)
– 10 Burpees
Daily Motivation: “Success doesn’t come to you… you go to it.” -Marva Collins
CrossFit WOD
Five Rounds w/ 2:00
– 6 Front Squat @ 42X2
– Max Ring Rows
Every 3:00 x 4
– 200m Rower @ 95%
Daily Motivation (Weekend Edition): “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Greg Glassman, founder of CrossFit
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: “The difference between try and triumph is just a little umph!”
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift TnG (225#/155#)
– 20 Double Unders
– 5 HSPUs
– 200m Run
Daily Motivation: “Strong women have muscles.”
CrossFit WOD
EMOM – 20:00
Even: 3 Overhead Squats/Front Squat
Odd: 6 Kipping Pullups