WOD - Friday, 4.29.2016

Announcements!

1. We are hosting a "Wrinkled to Ripped" Promo class for masters aged athletes only who are ready to get in shape but have been intimidated by CrossFit. Tell your parents, tell your friends, tell your family, we want them here for it! The class is free and it's on May 15th at 1PM. Details for sign up are in the gym, ask Rob Moloney or Keith. You can give us someone's contact and we will call them, or they can call us. 

2. We are running an AT HOME fitness program for people who aren't ready to start CrossFit yet. We will write 4 weeks of programming for people to do at home, or anywhere with commonly found equipment. No membership required. This is a no excuses opportunity for the people you love to finally get off their ass! And it's free. Click this link to get signed up -> https://www.facebook.com/groups/265230837147265/

3. We are launching a new membership on May 1. Our Fitness Membership will give people access to our fitness classes for just $89/month! This is an opportunity for people who are ready to start but not ready to lift heavy to come to a no intimidation class and get their fitness on! Tell your friends.


CROSSFIT

A) WARM UP: With a moderate KB AND a PVC: 10 Russian Swings 10 PVC Prone Pass Throughs 10 1 Arm Swings (5 each arm) 10 PVC Stand Pass Throughs 10 KB Snatches (hang position, 5 each arm) 10 1 Arm Waiter's Squats (5 each arm) 10 PVC Overhead Squats 10 1 Arm Overhead Squats (5 each arm) 10 PVC Snatch Balances

STRENGTH: A) Superset: 1-3x3 SOTS Press 2-3x3 Snatch Pull Unders Start empty and increase if possible. SOTS press from as low as possible bar is too heavy. B) Superset: 1-3x5 Snatch Lift Offs @60% of 1RM 2-3x3 Snatch from Above Knee (same weight) C) Snatch from Above Knee 1x3@65% 3x3 building

WOD: EMOM for 12 minutes:
A-10 Overhead Lunges (75/55)
B-8 Pull Ups
C-Max Calorie Row in 30 seconds
Score is total calorie

FITNESS
A) 3 rounds (Qual):
2 rope climbs
10 wall balls (30/20#)
30m (on each arm) Farmers carry (70/53#)