11
May

New classes and First Onramp!

By: 321go 1 Comment

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The building is coming together but expect many more changes! Next week we will be starting our Noon classes Monday-Friday.  And Starting in June we have early morning classes. Stay tuned for times. 

Sign up now for our first On Ramp, Starting May 17th at 5:30.  

Wednesday Competition WOD #3

Max Effort Deadlift

1-1-1-1-1-1

You have 15 minutes to find your 1 rep max 

 then…

“Annie” 

Double Unders (or triple number of regular jumps)

Sit ups

50 – 40 – 30 – 20 – 10

So…Red does 50 Double unders, 50 Sit ups then…40 40 ..all the way down to 10 10 Done.  Blue starts at 40 and goes down.  Green at 30.
 
CD
Hand Stand Push ups 30  25 • 20
 

Advanced • Intermediate • Foundational

Scale to capabilities

Comments

  1. kara foster, Practice CF says:

    Hey–just wanted to send a big “hooah!” out to those of you who turned out for regionals last weekend as such newbies to CF. Between the weather and the WODs you were, certainly, tested like any other CF-er and are better for the experience.
    What great role models you’ll now be for your new box….and craws you’ll become in the sides of your fellow CF-ers as you find yourself compelled to hold EVERYone to games standards from this day forward! Nice work.

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