WOD

Announcements

Saturday Schedule Change:
Bootcamp 7:30 am ( No Kid Care)
CrossFit 8:30 am
CrossFit 9:30 am
Oly 10:30 am (No Kid Care)
All members must sign the new waiver in Wodify, regardless of whether you are using the 24/7 access or not. It has our new address and some other critical updates. We will continue to follow up via email until this is done, and by the weekend no one who has not signed it will be able to reserve or sign into Wodify.

CrossFit 1Force – Crossfit

Warm-up (No Measure)

QOD: What’s the best gift you’ve ever given?

Deadlift (DL 6,3,6,3 reps (TNG))

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of the following:

4 Sandbag or D-Ball over the shoulder

5/10/15/20m Shuttle Runs

10 Lateral Jumps over PVC (20/15)

*alternate full rds

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Finisher Work:

Weighted Hip Thrusts 3 x 10 reps

Banded Hamstring Curls 3 x 20-25 reps (elevate Bench)