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 – Fri, Oct 3 Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories (Checkmark) 3 Sets: For Quality 10 Ring V-Outs 12 Ring Face Pulls 15 Wall Tibialis Raises Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups 1000m Run

CrossFit – Sun, Oct 19 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2-3 Sets: For Quality :15 Dead-Hang + :15 Active Hang 20 Plank Shoulder Taps 10 Alternating V-Ups 6 Kipping Swings 8 Bulgarian Ring Rows Gymnastics Practice (10 Rounds for reps)