BRING A FRIEND(s) FREE W.O.D. Saturday 8/18/18

17
Aug

BRING A FRIEND(s) FREE W.O.D. Saturday 8/18/18

Today, Saturday(18th) is Bring a Friend(s) FREE to the 9am workout!

This also means the LEARN TO CROSSFIT cycle starts over as well for anyone new as well! Every 3 weeks we want you to have 2 opportunities to get friends or family into the door at CFR by offering either a fun Saturday workout and/or the New Learn to Crossfit cycle that restarts every 3 weeks as well!

So come show your friends 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!

The “Learn To” Crossfit starts next week on Tuesday the 21st at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

Conditioning WOD – 22 minutes

*One total running score!

*If large class, divide into 3 large groups, and start at different coupled workouts below!  All work and rest at the same time, and then rotate after the 6 minutes is up!

6 Rounds (6 minutes)
:20 Seconds Med/Slam Ball Hug Squats 30/20
:10 Seconds Rest
:20 Seconds Hand Release Pushups
:10 Seconds Rest

Rest 2:00

6 Rounds (6 minutes)
:20 Seconds Overhead plate lunge steps 45/25 plate
:10 Seconds Rest
:20 Seconds Push Press 45/35 barbell
:10 Seconds Rest

Rest 2:00

6 Rounds (6 minutes)
:20 Seconds Abmat Situps
:10 Seconds Rest
:20 Seconds Ring Dips
:10 Seconds Rest

Post total reps achieved!

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