Saturday Open gym 9-11 starting this week
The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!
New Mask rules start on Monday! Yay! While walking into and around the gym you need to wear your mask but if you are in your lane you can lower your mask or remove it but it needs to remain on your person so that it can be put on quickly and easily. If this rule is abused and not followed we will have to reenstate masks at all times. Don’t be the person who f’s this up for everyone else. You all have been amazing about keeping the sanitation standards and I expect no problems! Thank you all so much for your continued support and help pioneering a new normal in the gym.
CrossFit:
Fight Gone Bad Style Team WOD!
3 Rounds:
2 minutes of Thrusters (95/65 lb)
2 minutes of Pull-Ups
2 minutes of Assault Bike for Max Cals
2 minutes Sumo Deadlift High-Pulls (95/65 lb)
2 minutes of Burpees
1 minute Rest
Bodywork:
8 Rounds:
20sec. of Sliding Pike
10sec. Rest
Immediately into;
8 Rounds:
20sec. of Air Squats
10sec. Rest
Immediately into;
8 Rounds:
20sec. of Crossbody Toes Taps
10sec. Rest
Immediately into;
8 Rounds:
20sec. of Bulgarian Split Squats
10sec. Rest
Immediately into;
8 Rounds:
20sec. of Sliding Mt. Climbers
10sec. Rest
Stay at each station for the entire 4min. before switching. Try and hit a number you can repeat each time! So, move quick and efficiently, but not too quick 😉
Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU
Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU
Sliding Mt. Climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA
Sweat:
10min. AMRAP:
10 Cal Assault Bike
10 Cal Row
10 Burpee Deadlifts 45/30s
50 Double Unders
6min. AMRAP:
5 Pull-Ups
10 Push-Ups
12 Bodyweight Reverse Lunges
10min. AMRAP:
10 Cal Assault Bike
10 Cal Row
15 DB Push Press 45/30s
50 Double Unders
6min. AMRAP:
5 Pull-Ups
10 Push-Ups
12 Bodyweight Reverse Lunges
Feel free to spice up those burpee deadlifts with 70s for men and 50s for women if you like!
Da Daily D:
15min. AMRAP:
15 DB Bench Press (45/25s)
immediately into;
10 Double DB Bent Over Rows (on ea. arm)
immediately into;
200m Run
*If you have a bench, you can do 10 “Seal Rows” instead of bent over rows.
Demo:
https://www.youtube.com/watch?v=n3lUlCoxfhY
Rest 3min.
For Time And Quality:
50 DB Sit-Ups 45/25lb
*Holding the DB overhead as you sit-up with 2 hands