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 your dream car?

A: Back Squat

5 x 2 reps (Build by feel)

*after each set Seated Vertical Jumps x 3 reps

Metcon (AMRAP – Rounds and Reps)

14 min amrap

75 DU

50 WB (20/14)

25 Hand Release Pushups (can scale up to Ring or Bar Dips)

+

Finisher Work:

Uneven Carry x 75 ft per side x 2-3 sets

Weighted Chinese Plank Hold x 45-60 secs x 2-3 sets (Heavy)