Latest WOD

CrossFit WODS for 7/23/2016

It is Saturday.  This Saturday is extra special.  We will be hosting the CrossFit Games viewing party tonight starting around 5pm.  We will go until 10pm (or the last event is over).  Bring your favorite food or drink to share.

But first, as we do every Saturday, we have our regular busy morning.  We will start with Yoga at 8am.  CrossFit Competition Class is at 9:30am, and Regular CrossFit class is at 11am.

Those planning to attend the 9:30am class today are reminded that CrossFit Competition Class is designed for those who have been CrossFitting for long enough that they have a good understanding of movement and movement standards, they require minimum scaling, and very little supervision.  The Competition Class is a throw down environment with high volume.

8:00am – Yoga 

9:30am – CrossFit Competition Class

WOD #1:
Overhead Squats
5, 5, 5, 5, 5

WOD #2:
For Time:
21, 15, 9
Row Cals
Cleans (135/95)

WOD #3:
AMRAP 12 Min:
Run 400m
20 STO (95/65)

11:00a – Regular CrossFit Class

AMRAP 12 Min:
Run 400m
20 STO (95/65)