Skip to main content
Category

WOD

Wednesday 12.31.14

By WODNo Comments

Schedule changes for the week:
Wednesday 12/31 – No 6:45pm or 8pm.
Thursday 1/1 – Closed.
Friday 1/2 – Back to Normal

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

New Year’s Eve WOD!
In 15 Minutes
2015m Row
with remaining time AMRAP
12 HSPU
31 Situps

After Party:
200m Farmer Carry (AHAP)

Tuesday 12.30.14

By WODNo Comments

Schedule changes for the week:
Wednesday 12/31 – No 6:45pm or 8pm.
Thursday 1/1 – Closed.
Friday 1/2 – Back to Normal

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

Opener:
4 rounds (not for time)
20 Shoulder Touches
10 Hollow Body Rocks
10 Superman Rocks
5 Strict T2B

Metcon:
3 Rounds
20 T2B
20 OH Lunges (135#/95#)

Monday 12.29.14

By WODNo Comments

Strength:
Good Mornings 10-10-10

Metcon:
For time:
100 Double Unders
50 Wall Balls (20#/14#)
80 Double Unders
25 Deadlifts (225#/155#)
60 Double Unders
50 Box Jumps (24″/20″)