NEWS

THU WOD RECORDING: FGB-Home Edit (will be available for 3 days)
THU Q+A RECORDING: Here

CROSSFIT:

  • Weekdays: 6:00a, 8:30a, 5:30p
  • Weekends: 8:00a

MOBILITY/STRETCHING *NEW*:

  • Monday, Wednesday, Friday: 4:00p (20-30 min)

NUTRITION/FITNESS/TRAINING Q&A *NEW*:

  • Tuesday, Thursday: 12:00p (20-30 min)

WOD

“Death Bed”
AMRAP 9
10 Bulgarian Split Squats
20 Squats
10 Skier Squats
Rest 1 Minute
AMRAP 9
10 Burpees
20 Side Bend + Twist
10 Supermen Rocks
Rest 1 Minute
AMRAP 9
10 Step Ups
:20 Wall Squat
10 Sit to Stands

WOD Guidance & Goals:
The first AMRAP 9, do 10 split squat and 10 skier jumps per side. Target 4 rounds. For the second AMRAP 9, do 10 side bend and twist per side. Modification for superman rocks is superman lifts. Target 4 rounds. For the third AMRAP 9, modification for the sit to stands is burpees. Target 5 rounds. The split squat, squats, step ups and wall sit can all be weighted with a dumbbell or kettlebell. 

httpv://www.youtube.com/watch?v=vprS6ExFrrc

Post Rounds for Each AMRAP to Comments.

BARBELL CLUB

Burgener Strength

1: Clean: 10 rounds- Every 2 minutes, compete:
2x hang clean + 1x jerk (work up to a max for the day)

2: For max reps:
1x unbroken clean and jerk (135#/95#)