BRING A FRIEND FREE! W.O.D. 7/7/18

6
Jul

BRING A FRIEND FREE! W.O.D. 7/7/18

This Saturday is BRING A FRIEND(s) FREE DAY!

Every 3 weeks, on Saturdays, you can bring a friend(s) to the 9am class workout for FREE, show them around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free! This is based around our 3 week Learn To Crossfit cycle which is starting this coming week on Tuesday night July 10th at 6:30PM!  This would be a great transition if your friends decided to jump on the fun bus with Crossfit Republic!

***Remember our 10% referral discount if they join, which is applied to both of your accounts for the month 

#Fitness4Everyone #BringAFriendFree #CFRFamily

CONDITIONING WOD -25 MINUTES

*Coaches if any newbies, please introduce them to the class, and allow plenty of time for them to grasp the movements as well as have whoever brought them talk them through the workout.

*If it’s a large class, please start half on workout 1 and the other on the workout 2 and then switch after the rest. 

Climb the ladder as high as possible in 10 minutes of…

2 – 4 – 6 – 8 – 10 – 12 reps … and so on by 2…

Hand Release Pushups

Med or Slam ball hug Air Squats 30/20

KB Sumo Deadlift High Pulls 70/55

Rest mandatory 5 minutes… then…

Climb the ladder as high as possible in 10 minutes of…

5 – 10 – 15 – 20 reps .. and so on by 5…

Calories on Bike

Abmat Situps

KB Swings 70/55

***Consider having newbies squat to a med ball or box under their glutes.

Post 2 scores!  Highest round + rep achieved on both workouts!

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