THIS SATURDAY IS BRING A FRIEND(S) FREE DAY!
The last Saturday of each month you can bring a friend(s) to the 9am class workout, 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! Remember the new cycle of the Learn To Crossfit class starts Tuesday night at 6:30PM!
***For referral you’ll receive a 10% referral discount if they join, which is applied to both of your accounts for the month 🙂
-NO WEEKLY SKILLS CLASS THIS SATURDAY, ON OUR BRING A FRIEND DAYS! VISIT AND ENJOY THE TIME TOGETHER WITH ANY NEW PEOPLE AS A COMMUNITY!-
Conditioning WOD – 16 minutes
*Coaches- look at dividing the class into 4 groups for 4 stations
Each movement you will spend 4 minutes, completing 20 seconds of work and then 10 seconds of rest, continuously for 16 minutes. You will rotate after 4 minutes at one station, immediately into the next one. Keep a running total of reps/calories for 1 total score at the end. The rotation will be below…
4 min – 20 on/10 off Calorie Bike
4 min – 20 on/10 off KB Swings 55/35
4 min – 20 on/10 off Ring Rows (RX- Parallel body)
4 min – 20 on/10 off Plate Overhead Lunges R/L = 2 45/25
*If new or needing to scale, look at doing Russian KB Swings if uncomfortable going overhead (KB to eye level). Also consider using a very light plate or no plate overhead on lunges.
*If RX- lower rings as low as possible to keep body close to parallel to the ground for max resistance
BONUS- If feeling froggy, and perhaps not a newbie but want a little more, grab a buddy or two and complete a 500m Row for time, at your discretion.
Post 1 or 2 scores! Total reps accrued for the conditioning WOD and time of 500m Row!