Announcements
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- PAINTBALL OUTING ON APRIL 9TH!! CLICK HERE
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
SWOD: (26 Min)
TEMPO/REPS DICTATE LOAD (14 min for A1, A2)
A1. Rear Foot Elevated Split Squat @52X1, 3 x 4-5 (each side), rest 30-60 seconds between sides
A2. Grip Flipping Pull-Ups 3, x 1-2 rotations with 5 second eccentric, rest 30-60 seconds
(12 Min for B1, B2)
B1. Weighted Box Step-Ups 2 x 8-10 (each side), rest 30-60 seconds between sides
B2. (Feet Elevated) Ring Row 2 x 4-6 @ 61X1, rest 60-90 seconds
Choose one:
WOD: (10 Min)
2 Sets, Rest 2 Min between sets:
AMRAP 4:
20 Air Squats
150m Run
10 Burpees
or
WOD CLASSIC CROSSFIT: (10 Min)
AMRAP 10 min
20 Air Squats
150m Run
10 Burpees