"OLD SCHOOL"
Most of us aren't stretching enough, and rushing right to the WOD....so today...we're going to warm up a little longer and flash back to a few of our tried and true middle school gym class moves!!

THEN.......21- 15 - 9
CrossFit PUSH UPS https://youtu.be/0pkjOk0EiAk
MED BALL SIT UPS w/TWIST
AFTER EACH ROUND DO 1 MIN. OF EACH:
JUMP ROPE - CLIMBER - ROW
FOR A TOTAL OF 9 minutes of MET-CON

WOD

3 ROUNDS OF:

21 Sledgehammer each arm

18 Rope Undulation (rising & falling in waves)

15 Lunges with weight each leg

12 Box Jumps 24"/20"

  9 Pull Ups

 6 Tire Flips

200m Run

I've got another HERO WOD planned for today and I've modified it a bit. Those who want to do it as written are certainly encouraged but we guarantee EVERY level with get a killer workout!!

KEVIN - 3 RFT
32 DEADLIFTS  Rx 185 lbs
32 HANGING HIP TOUCHES
800m FARMERS CARRY  Rx 15lb DB's
every WOD can be scaled to your fitness level including distance, load, and rounds.  This is a FAMILY of FITNESS minded people.  Come join us!

WOD

SKILL:  DUMBBELL DEADLIFT

HERO WOD "TUMILSON"

8 ROUNDS FT

200m Run

11 Dumbbell Burpee Deadlift

WOD

5 Round

WOD

SKILL:  Practice Hollow Rock Holds

"LYNNE"

5 Rounds

Max reps BW Bench Press

Max reps Pull Ups

Run 200m

Scaled "LYNNE"
3 - 5 Rounds

Max reps Bench Press with weight that can be performed min. 8 reps
OR Push Ups

Max reps Assisted Pull Ups or Ring Rows

We've had a lot of new members join our family so now is a good time to review our 9 FOUNDATIONAL MOVEMENTS.  No matter how long you've been CrossFitting.....we should be constantly learning.....reviewing...and progressing.

Here's how it works:

 BEGINNERS:  1 SET OF 10 REPS for EACH MOVEMENT using LIGHT or NO WEIGHT.

INTERMEDIATE:  2 SETS of 10 REPS for EACH MOVEMENT using MODERATE WEIGHT.

ADVANCED:  3 SETS OF 10 REPS for EACH MOVEMENT using MODERATE/HEAVY WEIGHT.

Group Warm Up - "The Hopper"

BENCHMARK WOD

SKILL REVIEW:  KB SWINGS

"HELEN"

3 ROUNDS FT

400m Run

21 KBS

12 PULL UPS

WOD

"CHIPPER"

10 Burpee Pull Up

20 Box Jumps

30 Wallball Shots

40 Sit Ups

500m Row or 400m Run

30 Sit Ups

20 Wallball Shots

10 Box Jumps

  5 Burpee Pull Ups

500m Row or 400m Run

Group Warm Up

3 ROUNDS FT

400m Run

30sec Heavy Rope

  5 Tire Flips

10 Back Squats

15 Knees to Elbows

20 Lunges with weight (not overhead)

PART 2:

Skill work:  PISTOLS

Skill practice:  5 sets of 5 Pistols