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) Every 1:30 x 14 sets: A – 50m Heavy Dog Sled Push B – 10 Dual Kettlebell Deadlifts + 5 Seated Box Jumps Feel free to partner with someone to alternate stations. Two people can fit the sled distance in the 1:30 time domain, so we can have up to 4 people per sled. Deadlifts keep the weight fixed, same with the box. For the box, sit on a…

*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 – 15:00 – Every 1:30 x 10 sets: 3 Back Squats Start at a moderate load and establish a 3RM for the day. Your last set doesn’t have to be your heaviest. 1b) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Front Squats We will be getting back to some consistent Front Squatting next week. Use this to hit some moderate load sets to prep yourself for…

*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) AQAP: 800m Run 50 Wall Balls 14/8 35 Knees-up 800m Run 35 Knees-up 50 Wall Balls 14/8 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is consistent movement, scale loading as needed. Not for time, for quality. 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) Bench Press: 10 minutes to Establish a 1RM Warm-up as needed. Think about your progressions over the last 11 weeks and how you’ve felt best, do you need a lot of warm-up sets, moderate amount, etc. Ask for a spotter as needed. We are proponents of not wasting your time with your old PR, we suggest building up to something around 95%, and then making a jump to somewhere around…

*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