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: (29 Min) TEMPO/REPS DICTATE LOAD
(5 Min build up to first working weight on squat, 12 Min for A)
A1. Back Squat, 3 x 4-5 with 6 second eccentric, rest 60 seconds
A2. Ring Pull-Ups 3, x 4-6 rotations with 5 second eccentric, rest 60 seconds
*scaling: jumping, foot assisted
(12 Min for B)
B1. Lateral Lunges 2 x 8-10 *2 sec pause at bottom of lunge (each side), rest 30-60 seconds between sides
B2. Double KB/DB Bent-Over Row 2 x 4-6 @ 51X2, rest 60-90 seconds
WOD: Classic CrossFit
100 Wallballs (20/14) for time*
*every break = 30 double unders (sub= 45 sec DU practice, or 60 singles + 2 burpees)
“break” = anytime the standard rhythm stops, not just a drop 🙂