Below is this weeks programming preview. Keep an eye out for the workouts each Friday. Summer is here and we are starting our hero WOD Fridays early!

Monday

We are starting this week with a benchmark workout called:

“Nancy”.

5 Rounds for time

400 meter run

15 Overhead squats 95/65#

Once we cool off from the WOD we have a short routine of midline work.

Tuesday

Today we will work on a a fast paced 7 minute AMRAP of deadlifts and double unders. To close out the day we will work through some upper body strength work to help with our pull ups.

Wednesday

Mid week is for strength work! Strict press and thrusters will be the focus followed by some straight up cardio!

Thursday

International CrossFit rest day isn’t for everyone. Today’s WOD will be a challenging 3 round workout with burpee box jumps and double dumbbell step ups. We will close out the day with our 3rd accessory session for the week with some chest and tricep work.

Friday

Not only are we starting the week with a benchmark but we are closing out the week with another one. This one is a hero WOD, and the last time we did this one it was a partner workout. Make plans to come in for this one to close out the work week.

“Holleyman”

30 Rounds for time

5 Wall ball 20/14#

3 Handstand push ups

1 Power clean 225/155#

Saturday and Sunday

Come get some partner and endurance WOD this weekend!