Thurs 6.16.16

“If you are constantly looking back at your failures then you are limiting your future success.”

Strength: Back Squat; 4, 4, 4, Max Effort,  80%, 80%, 85%, 85%, Every 2 min

  • Record max reps

WOD: Interval Work

  • 4 Minutes on the clock:
  • 16 Alt Front Rack Lunges (95/75)
  • 12 Toes to Bar
  • 60 Double Unders
    • Rest with the remaining time
    • Record your score
    • repeat 3 more times (4 scores total)

Away from the Whiteboard

  • 4×8 Bicep Curls
  • 4×10 Ring Rows
  1. Today’s WOD is meant to test your speed. We want to pick a scale that will challenge you but not limit you. If you are spending too much time on the Toes to Bar you are limiting the effectiveness of the workout.

Shoutouts: Nohemi Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 18th or 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

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