WOD - Tuesday, 12.8.14

Feedback on the gym's facelift was great today. I'm thrilled to hear how much you enjoyed it! We are not done yet. In the next few weeks you will be seeing the completion of the transformation. There will be more color going on the rope wall, the retail is going back up behind the desk, and there are a few more exciting projects we are working on. 2015 will be the year that your friends envy the community you have decided to be a part of. We will be hosting events like Friday Night Lights, and free of charge in house seminars regularly. We will be bringing in industry experts to present seminars and workshops not available any place else locally on a regular basis. We have a challenge scheduled to run early next year. We might have athletes qualify for Regionals again. Our community will put on the Flex Events which will be the largest CrossFit style competitions in the entire Country in 2015. We could not be more excited. Thank you for being a part of it all.

 

Alicia is a Progenex Web Celeb!

Alicia is a Progenex Web Celeb!

Kenny, the Meat Head Squad (MHS) captain, likes the new colors so much that he wore a sweatshirt to match today.

Kenny, the Meat Head Squad (MHS) captain, likes the new colors so much that he wore a sweatshirt to match today.

5PM class hanging out - get it? Hanging...

Warm Up

1 minute Max Double Unders or Double Under Attempts

10 Air Squats

15 Second Squat Hold

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Snatch Balance

 

Strength:

Back Squat 5x3@80% of 1RM Back Squat

1 set every 2:30

 

WOD

AMRAP in 12 minutes:

5 Squat Snatch (155/105)

6 Box Jumps (36/30)

30 Double Unders