WOD 160907
6rds – 30sec ON/30sec OFF – Each station AB Calories Row meters Shoulder Taps Shuttle Sprints T2B (1 UB set only) Lateral BJ (24/20) “You can’t build a reputation on what you are going to do.” -Henry Ford
WOD 160906
*CrossFit Kids starts TUESDAY 3:45-4:30pm! 3x8R/8L KB OHSQ Then, AMRAP 15 30 Double Unders 10 KB SN (5R/5L) 5 HSPU “Even if you’re on the right track, you’ll get run over if you just sit there.” -Will Rogers
WOD 160902
FSQ 4×3 (by feel) Then, EMOTM 15m Min 1 – SN complex (1 SN Pull + 2 HSN by feel) Min 2 – 12 Push-ups Min 3 – 10 T2B “Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.” -Mark Twain
WOD 160901
Partner WOD! AMRAP 6 Max meters on rower – only 1 partner working at a time Rest 2mins AMRAP 6 Max calories on AB – only 1 partner working at a time Rest 2mins AMRAP 6 Max distance sled push (4/3) – only 1 partner working at a time “Experience is a hard teacher because
WOD 160831
For time 21, 18, 15, 12, 9, 6, 3 Thruster (95/65) Pull-up 200m Run after each round “Change your life today. Don’t gamble on the future, act now, without delay.” -Simone de Beauvoir
WOD 160830
Reverse Lunge (back rack) – 5x4R/4L (by feel) Then, 3rds for time 30 H2H Swings (53/35) 50 Double Unders “Every great film should seem new every time you see it.” -Roger Ebert
Announcements
GCF Kids is back in session! – Classes will resume Tuesday, Sept 6th at 3:45pm – meeting T/Th each week. Bring your kids (5-11yrs) and meet coach Tim! Labor Day Holiday Schedule: Regular schedule Saturday, 3rd No class Sunday, 4th Monday 8am REV & 9:30am WOD
WOD 160829
EMOTM 10 2 CL Pulls + 1 PCL (by feel) Then, AMRAP 12 40ft HS Walk OR 12 HSPU 10 Burpees 6 Box Jumps (30/24) “Forgive your enemies, but never forget their names.” -John F. Kennedy
WOD 160826
EMOTM 30m Min 1 – 1 SN Complex (1 HPSN + 1 HSN + 1 OHSQ – by feel) Min 2 – 10 Box Jump (24/20) Min 3 – 10 Pull-up “Crave for a thing, you will get it. Renounce the craving, the object will follow you by itself.” -Swami Sivananda
ProEnz
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