We have some new policies here at the ol’ CrossFit box. Nothing major but all relatively important things having to do with membership, holds, purchasing, protein, etc. All good stuff, all things that will continue to make this place awesome, and also A LOT of information. So rather than blast it all over this blog page I have put it into a document that is in 2 places. First, it is on the table in the lounge. Feel free to browse. Second, it is shared in this “New Policies” file on our Google drive.

Please take a moment, literally won’t be more than 5 minutes, to read and understand the new stuff. When it comes to membership pricing don’t worry, current members will only be affected positively, meaning if your current membership changed for the future it will only change price if it went down.

THURSDAY

Program Work Here

Warmup: Core Madness
A. Tabata Forearm Plank (:20 on, :10 off) for 10 rounds
then
B. 50 Ring V Outs (not for time)
then
C. 50 Hollow Rocks

WOD: For Total Reps
3:00 to complete
100 situps (abmat)
rest 1:00

3:00 to complete
100 KB swings 53/35
rest 1:00

3:00 to complete
100 Wall Ball 20/14
rest 1:00

3:00 to complete
700/600m run
Rest 1:00

3:00 to complete
750/650m row

L2: 75 reps for each movement, 500/400m run, 650/550m row

For this workout keep a tally of total reps completed. A “perfect” RX score would be 1750 for a male, 1550 for a female. The goal is to finish the reps in the time allotted, so scale to L2 if you think that is better. At the same time don’t short change yourself. You have 1:00 to rest after each movement so push yourself right up until the 3:00. I would rather you get 80 reps done than finish a scaled version with an entire minute left.

Run Routes: old 600 line (down Micro Drive and back) and continue past the door to the end of the parking spot line in front of Planet Fitness, where the mulch island starts. Hit that area then turn around and run inside. Ladies just run the old 600 (down Micro Drive and back). 500m Run is to the large Mide garage bay entrance past the 400m line.

Important For Today: 

httpv://youtu.be/smV5GeL30fI