March 28 2017

March 28 2017

Announcements

  • Nutrition Navigation (meal planning guidance) is launched!  To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
  • PAINTBALL OUTING ON APRIL 9TH!! CLICK HERE
  • Ladies Night at Uptown, Friday April 21st!  CLICK HERE

SWOD: (30 Min)
(10 Min for A)
A1. Staggered Stance RDL, 3 x 5-7 (each)
A2. Ring Dips @ 51X3, 3 x 5-7
COACHES NOTES: *If needed, dips can jump to the top each time, hold 3 sec at top then 5 second descent
**Dip Scaling – Matador Bar Dips or Ring Push-Ups at an angle tempo can be maintained

(5 Min Set-Up and 15 Min for B)
B1. Double Supinated Grip Deadlift @ 61X2, 3 x 4-5, rest 60-90 seconds
B2. Bench Press @ 51X2, 3 x 4-5, rest 60-90 seconds
*Partner Up as best possible for equipment

WOD CLASSIC CROSSFIT:
5 Rounds:
5 Deadlifts (185/125)
10 Lateral Burpees over the Bar

(10 Min CAP, ensure if you scale, you scale to a weight that allows you to beat the cap)