WOD 5.22.17


WOD 5.22.17

First, I want to thank everyone that came out to our Grand Opening Party this past Saturday! We hope you met a fellow member that you haven’t met before, and shared some laughs with ones you have. We had a blast, and we thank U-Turn BBQ for making it extra special with their beer sponsorship. We’re looking forward to doing get-togethers on a regular basis and will keep you afloat on what that looks like in the next coming weeks.

Hopefully you’ve had a chance to take both a CrossFit and an Endurance class at this point. If not, what are you waiting for?! But you might be wondering, “What’s the difference between the 2?” The CrossFit class includes a strength portion that involves a combination of bodyweight and barbell exercises where the 60-min endurance class does not. But wait, Saturday’s endurance has a strength portion. Well, that’s because it’s a 75 minute class and high-five for getting extra fitness in! But the Endurance class will offer up a double conditioning set to help build vascular density, which means you’re able to pump more oxygen through your blood – thus generally improving your cardiovascular abilities.

Here’s what we’re serving up today. I think Angelo was thinking dirty thoughts when he wrote this one…

CrossFit WOD:

Balance: 4 sets

10 stripper squats

10 Pee Pee Dog / side

20m Front rack carry / side


Build: 4 sets

Back squat x 5-7 @ 4111

prying goblet squat x :30

Stall Bars Hanging Leg Raise


Breathe: 5 Rounds For Time

8 goblet squats

4 burpee Pull-ups

200m run


Endurance WOD:


Run 800m + Banded Good mornings

Russian KB swing break down



6 rounds for time:

Ski 250m / bike 25 Cals

15 RKBs



For Time: *13 min CAP

run 1300m

40 burpees

40 wall balls

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