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 favorite gymnastic skill

A.: DB Muscle Snatch 3 x 6 reps per side (Moderate)

B: Hang PS (Below knee) + PS 2 + 1 reps every 2 mins x 5-6 sets

Metcon (Time)

5 rds

10 DB Hang PS (50/35 lb) *right arm

10 Knee to Elbows

10 DB Hang PS *left arm

20 Straight Legged Abmat Situps