Another week closer to our 3rd annual in-house competition! The workouts will be released soon but don’t wait until then to sign up. Grab 2 people, come up with a fancy name, organize some fun outfits and come have a blast. Everyone will be able to do the wods and is guaranteed to have a great time!

This week marks week 2 of the 2018 CrossFit team series so we will continue to see those workouts sneak their way into our weekly programming. Otherwise this is a faily normal week. For the most part we are taking a break from heavy lifting to let our joints recover as we get closer to our in- house competition on October 6th.

Monday you will have an option to do one of the final 2 team series workouts that were released last week. The first option includes some moderate weight deadlifts and pull-ups, the other includes som overhead DB lunges and double unders. Not a bad way to start the week at all.

Tuesday we have a double duty day. We will start the class with a 10 minute AMRAP of airbike and burpee box jump overs. Class will end with some gymnastic strength work for strict pull ups and handstand push ups.

Wednesday is a couplet of two barbell movements that have some overlapping aspects to them so they are sure to offer a challenge. The couplet looks like this: 15 – 12 – 9 of power cleans and thrusters. We will also work through some accessory work in EMOM format including of DUs and sit-ups

Thursday will bring a longer AMRAP with 500 meter rows and 95# overhead squats.

Friday we will have our second set of team series workouts so expect to see one or two of these popping up today!

Saturdays partner wod is a modified version of the girl workout “Emily”

Sunday we are going to try something different with a complex kettlebell movement paired with some running.

 “You are what you do, not what you say you’ll do” – C.G.Jung

See you at the box!