Category: Move

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) “Rozendaal” – AQAP: 51 Wall Balls 14/8 Then…10 rounds of… 7 Deadlifts 115/75 200m Run 18 Knee Push-ups Then… 51 Wall Balls 14/8 We will be taking a break from our regularly scheduled programming today to remember one of our amazing members Eric Rozendaal who passed away last year suddenly due to a heart attack while on vacation in Jamaica. For those in the gym who knew Eric you would be hard pressed to find someone who could say he wasn’t always jovial. He helped me continue to open my prospective on life, open my eyes to new opportunities, and helped me find an even greater passion for the outdoors and our Earth. He will be someone I truly will always remember as will many people…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 3:00 x 7 sets: 100m Sled Drag + 100m Double Kettlebell Overhead Carry Pick moderate loads that allow you to get this done in about 2 minutes. 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 15 Kettlebell Swings 35/26 15 Knees-up Extra Work: 3) 3 sets not for time: 20 Band Pull-Aparts 20 Banded Face Pulls 20 Banded “No-Money” Not for time, focus on quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform the Split Squats in sets of 5, alternating stances every 5 reps. 2) 7…

WOD: 1) 10 rounds AQAP: 300m Run 20 Alternating Lunges 15 Kettlebell Hang High-Pulls 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=SZEo1KFjTn4