Wed 6.22.16

“Your true worth is determined by how much more you give in value than you take in payment.”

Strength: Floor Press, 4×8, 90 seconds

Huff and Puff: For Time

Round 1: 4 Min Cap

  • 200 Meter Run
  • 9 Floor Press (175/115)
  • 9 Slam Balls (50/30)
  • 9 HRPU

2 min rest for everyone

Round 2: 6 Min Cap

  • 400 Meter Run
  • 15 Floor Press (155/95)
  • 15 Slam Balls (50/30)
  • 15 HRPU

2 min rest for everyone

Round 3: 10 Min Cap

  • 800 Meter Run
  • 21 Floor Press (135/75)
  • 21 Slam Balls (50/30)
  • 21 HRPU

3 scores today, Each For Time or reps if you do not finish

  1. Today’s WOD is meant to get that heart rate up and keep it up until you finish the work. The goal is to finish under the cap to give yourself even more time to rest.

Shoutouts: none
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 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks




IMG_6346 IMG_7334 IMG_0528




Recent Posts