Daily WOD

      When: September 17th – November 18th Who: EVERYONE! It’s a Nationwide Competition Perks: Nutritional guidance, goal setting, performance and nutrition tracking online! Prizes: All participants get a start up pack worth over $100 in products, gift cards and discounts to kick start the challenge. Each week, over $10,000 worth of prizes such as;…

Mobility Class 9:30-10:30am   Open Floor 10am-1pm        

Saturdays Schedule: 8am, 9am, 10am, 11am classes     General Warm-up # 2   Back Squat 73% x 20r   Then…,   “Teams of 2”   With a 30 Minute Running Clock: 20 Double Unders 10 Pull-ups (Any Style) 5 Flying or Explosive or Plate Push-ups   10 Alt Db Snatch or Kb Snatch E/S…

Bulletproof Shoulders   Then…,   Strength Bench Press – 80% (Of 1RM) x 4r x 5s   Then…,   Functional 3 Sets NFT A1. Kneeling Paloff Press x 10 E/S A2. Kneeling KB Chop x 10 E/S B1. Kneeling Arnold Press x 10 https://youtu.be/6Z15_WdXmVw   Then…,   Metcon 6:00 Cap 50 Double-Unders 15 Burpees 40…

In teams of three, with only one partner working at a time, complete: 100 Kettlebell Swings (70/53 lbs) 25 Synchronized Burpees 400 Meter Run 100 Dumbbell Shoulder to Overhead 25 Synchronized Burpees 400 Meter Run 100 Wall Balls 20/14 25 Synchronized Burpees 400 Meter Run

Test: Row 2k   Cash out: 100 Abmat sit-ups Finish: 2min couch stecth

A. Back Squat: 3 x 5 Linear Progression (What is Linear Progression) B. As you have probably noticed, we have not been specifying which version of back squats we want people performing in each cycle, and are leaving it up to you. As CrossFitters, we would ideally be well-rounded and should have some capacity in…