Tuesday, January 13th WOD

Bring A Buddy Day Saturday, 1/17 at 9am.  “Buddies” workout for free! 

Good t’ Go Food Prep Lecture Sunday, 1/18 12-1pm (no open gym) for Whole30 participants. 

Workout for Tues. 1/13:

Warm Up – 3 Rounds

30 sec pry squat

15 Russian Twists

15 Ball Slams

15 Shoulder Dislocates

Strength – 10 min to establish 3 Rep max FS

New crossfitter FS 5×5

WOD – 10 Min AMRAP

7 Thrusters

7 Pull-ups

7 Over the Bar Burpee

Rest 3 min

5 min of Burpees

*Establish moderate pace and aim for sustained movement over full 5 min.

Speak Your Mind

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