December 19, 2013

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Happy Birthday, Mitchell W!

It’s Rest Day! How bad are you looking forward to tomorrow after Coach Luke’s week so far? If you decide not to rest, we do have plenty of options for you:

  • 6am – CrossFit Prep with Coach Dustin
  • 7am – The Burners with Coach Esteban
  • 10am to Noon – Open Gym with Coach Lisa
  • 3:30pm to 6:30pm – Open Gym with Coach Lisa
  • 3:30pm – Crossfit Prep with Coach Andy
  • 4:30pm – CrossFit Kids with Coach Luke
  • 4:30pm – Crossfit Teens with Coach Amanda
  • 5:30pm – The Burners with Coach Esteban

Burners
WOD #1
For time:
100 double unders
*5:00 time cap

WOD #2
5 x 50-yard zigzag runs: Runs 1-3 will not be timed. 1st run @ 65%, 2nd run @ 75% and 3rd run @ 85%. Last 2 will be at 100%… each for time.

WOD #3
For total time:
800m run
1000m row
800m run
1000m row
800m run

Go get you some!!!