WOD

CrossFit – Sat, Aug 16 Summer Slam Community Cup… (Checkmark)

CrossFit – Mon, Sep 1 Warm-Up (Checkmark) General Prep 2 Sets for Quality 1:00 Row 10 Dual Kettlebell Deadlifts 5 Up Downs 10 Squat Jumps Specific Movement Prep 100ft (30m) Farmers Carry 5 Burpees 5 False Grip Ring Row to Chest :10 Ring Support Hold + :10 Bottom of Dip Hold) 5 Inchworm Push-Ups (Narrow

CrossFit – Wed, Sep 17 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:30 Bike (:30 Easy, :30 Moderate, :30 Hard) :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30/:30 Couch Stretch General Movement Prep 2 Sets: For Quality 16 Glute Bridge March 10 Goblet Cossack Squats (light KB or DB) 8/8 Reverse Lunges (bodyweight)

CrossFit – Sat, Oct 4 Warm-up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:30 Row 5 Inchworm to Hollow 10 Down Dog to Up Dog 5 Pike Push-Ups 10 Sumo Stance Good Mornings 10 Alternating Box Step-Ups 5 Box Jumps Specific Prep: – Talk through Wall Facing Handstand Push-Up technique and form and go

CrossFit – Mon, Oct 20 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 12/9 Calorie Row 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Air Squats Specific General 2 Sets: 12/9 Calorie Row 10 Bradford