Strength: Front Squat, 10-8-6-4-2, Every 2 min, Start at 65%, 
WOD: Sprint Intervals 

    • The goal of today’s WOD is to sprint through the movements as fast as possible. It should hurt to get through the round. 
    • 12 Front Squats (115/75)
    • 10 Box Jumps (24/20)
    • 9 Thrusters (115/75)
    • 10 Box Jumps (24/20)
    • 6 Shoulder to Overhead (115/75)
      • Get Score
      • Rest 2 min 
      • Do it again 
      • Every person will end up with a different amount of completed rounds 
      • continue in this fashion for 25 minutes 

The Scoop:

  • Mondays: Adding a 6:45-7:30 ladies fitness class
  • Tuesdays: Adding an 11:00am-11:45am ladies fitness class
  • Thursdays: Adding 11am and 7:15pm-8:00pm ladies fitness class
  • Saturdays: Adding an 8:30am-9:30am Fitness Bootcamp class
  • Mike Fed will be coaching the 6:10pm CrossFit class Mon through Thurs now.
  • Tom W will be teaching both Saturday fitness bootcamp classes. We are looking to expand our fitness bootcamp offerings in the future.
  • Kelsey will be coaching the 5:30am CrossFit class on Fridays!
  • As a result, open gym will not be available during the new ladies fitness times: (6:45pm-7:30pm on mondays) and (7:15pm-8:00pm on thursdays).