“Mad Dash Monday”
Burpee Box Jump Ladder
18″, 20″, 24″, 30″
20 Power Cleans Rx – 65/95 L2 45/75 L3 Scaled
15 Pull Ups (Scale will be jumping pull ups)
20 Barbell Thrusters
15 Med Ball Sit Ups 16/20#
10 Cal Row
1 Rope Climb
5 Wall Hops
Tire Flip (For distance)
Touch Fence to finish
*Everything will be explained* 🙂
CFV! It’s going to be a great week! The WOD today is designed to have a little fun in the box and too channel our competitive side. This WOD is different than anything we have every done. I want you to take this WOD and just go nuts with it. Don’t hold anything back and try your hardest. You all have been working so hard and this is a way to showcase it and have some fun too. Don’t worry we will go back to business as usual Tuesday.
ANNOUNCEMENT: Who is ready to start lifting? Beginning Nov. 2nd I am proud to announce our first official lifting class! Your instructor will be coach Bobby Williams. He has been coaching the AM class on Tuesday’s and Thursday’s, and recently received his CrossFit Olympic Lifting Cert.
We will be holding a Q & A about the class on Saturday Oct. 25th @ noon. We will cover all aspects of the class and what to expect. The course will be 7 weeks long starting on Nov. 2nd, the classes will be Monday, Wednesday, and Friday @ 6:00pm. Lifts that will be coached and used will be Snatch, Clean and Jerk, and Squat. Along with one on one coaching in these lifts athletes will be utilizing a proven squat cycle for strength building. The cost of the program will be $70, I highly encourage anyone who wants to improve their overall lifting to join this class. It will be a well worth your time and effort. If you are unable to make the Q&A no worries just email me with any questions you might have!
P.S. This class is for everyone don’t think for a second that you can’t do it.