Category: Move

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 30 minute Up Ladder: 100m Run 5 Shoulder-to-Overhead 65/45 3 Knees-up Workout is performed 100+5+3, 200+10+6, 300+15+9, and so on until 30 minutes is up. 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

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) Every 1:30 x 14 sets: Odd – 10 Dumbbell Bench Press + 5/side Single Arm Dumbbell Upright Row Even – 10 Sumo Double Kettlebell Deadlifts + 20-30 seconds of Double-under Practice Build loading as deemed fit through your sets. Make sure you aren’t working more than 60 seconds, scale back workload as needed. 2) 8 minute AMRAP: 12 Thrusters 45/35 3 Rope Sit-t0-stand Scale as needed. Extra Work: 3) Supinated EZ-Bar…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link 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 WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 6:00 – 6 minute EMOTM: 5 Scap Push-ups + 5/side Side Plank Dips Take your time with these movements and focus on nice position and range of motion. For larger groups Partner up and flip-flop Part A and B today. 1b) 6:00 – 12:00 – 6 minute EMOTM: 10 Lying Bench Plate Lat Pull-Over + 5 Bench Dips Again focus on position and activation, the goal is not to…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) Every 3:00 x 7 sets: 100ft DB/KB Farmers Carry + 10 DB/KB Deadlifts + 100ft D-Ball Bear Carry + 10 D-Ball Bear Squats Challenge yourself appropriately so that you have about 2 minutes worth of work here. Build loading as needed if you start too light. 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 15 Ball Slams 40/30 15 Ring Rows Scale as needed. Extra Work: 3) Seated Cable Rope Rows:…