Archive:
200m, Knees to Elbows, Squats
Wod times today at 8 and 9, CFE also at 9.
CrossFit Games Open wod #2 at 10:30. Come and cheer for all the athletes! Yeah for 10 minutes of snatches!
Partner Wod
AMRAP in 20 minutes:
While partner 1 runs a 200m,
Partner 2 will complete rounds of 10 k2e and 15 squats. Switch out partners every 200m.
Score is most completed rounds of k2e and squats.
On Ramp starts Monday March 5
If you or someone you know is interested in doing CrossFit with us bring them in today to try it out. The next On Ramp class starts on Monday, so if you are on the fence about joining the time is now. Otherwise you will have to wait until April. As a thank you to our current members, we offer 1/2 off your next month if you get a friend to sign up. We do!
Box jumps, Row, Ball slams
4 Rounds each for time
20 Box jumps
500m Row
20 Ball slams 20/16
On Ramp starts Monday March 5
If you or someone you know is interested in doing CrossFit with us bring them in today or tomorrow to try it out. The next On Ramp class starts on Monday, so if you are on the fence about joining the time is now. Otherwise you will have to wait until April. As a thank you to our current members, we offer 1/2 off your next month if you get a friend to sign up. We do!
HSPU, Pull ups, Kb Swings, Sit ups, Burpees
30 HSPU
40 Pull ups
50 Kb swings 53/35
60 Sit ups
70 Burpees
PWOD:
Complete 8 rounds for time of:
100 yard Shuttle run (25 yd x4)
8 KB Swings – 2 pood
5 Plyo Push Ups
Are you an endurance athlete? If so are you making strength training and important part of your regular training? If not you should be. Adding a consistent strength program will do amazing things for you, such as; injury prevention and increased performance.
We offer an additional strength training program known as our AWOD (additional wod). It doesn’t cost any extra and it can be done during any of our regular class times. If you would like to know more about our AWOD talk to your trainer about it.
You can download a great article from the Performance Menu explaining why and how adding a strength program to your endurance training will help you to be faster and stay injury free. The article is $2.99 and worth every penny!
