* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM

** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

*** Saturday the 20th CrossFit Kids is cancelled.

WOD:

1) 20 minute EMOTM:

Odd – 6-8 Dumbbell Bench Press

Even – 30 Second Hollow Hold

Pick Dumbbells that are difficult for you to press for 8 reps to start. By the end you’ll likely drop down to 6 reps from fatigue, adjust weight as needed for appropriate stimulus. If you can’t hold the Hollow Position for 30 seconds, hold as long as you can in the 30 second period.

2) 3 rounds AQAP:

100m Farmers Carry 50/35

20 Knees-up

400m Run

Use Dumbbells or Kettlebells, if you’re using Dumbbells absolutely no dropping them on the pavement as it will tear apart the rubber coating.

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE