6
Jan

First Mutant

By: 321go 1 Comment

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Vern completed his first Mutant WOD Wed night! Congrats, you have come a long way in the short time you have been training.  And now you can see hard work does pay off! 

RUNNING_WORKSHOP_1_
 

CROSSFIT ENDURANCE………..

This Saturday @ CrossfitTroy we are kicking off our Crossfit Endurance program with a Running Workshop from 11:30-14:00. Come learn how proper running is a technique that can be practiced — and it doesn’t have to be painful. The cost is $15, lunch, lecture and training included. Contact Matt Swartout if you’re interested in attending (matthew.swartout@gmail.com).
 

Masthead

NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit

Thursday WOD

Weighted Push ups 
Strict Pull ups
Supermen
Burpees

Jump Squats

21-15-9  

15-11-9 

11-9-7  

Cool Down

Core Test

Advanced  Intermediate  Foundational

Scale to capabilities

Comments

  1. Seriously……this WOD after we just did Barbara on Tues??? Just shoot me now!

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