10.14.14 – WOD

A shot of Matt L. and I after he crushed the 50 round for time workout. He was the only athlete in the entire gym to finish the workout. He also did so with over two minutes to spare. This guy has been on fire lately. He’s setting personal bests in all his lifts, destroying workouts and increasing his endurance at the same time. I’m super proud to have him as part of our community. He is the epitome of an ideal athlete for any CrossFit gym. He shows up consistently, gives 100%, has a great attitude and encourages others to work hard, too. What more could a coach ask for? Keep up the great work, Matt!


***Gym hours are 5:30-7:30am, 9am-10am, 12pm-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym Hours

5-6pm = Endurance class / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:
Power Clean + Jerk 50|(4+4)x2 60|3+3 70|2+2 75|(2+2)x2
Deadlifts 50|5 60|4 70|3 80|2 85|2 90|2 95|1×2 80|4
Push Press 50|6×2 70|4 75|4 80|3×2

Endurance WOD:
Warm up:
Jog 400m
CFCT foam roll
2 RFQ:
20 hard pulls on rower
Inch worm to cobra to rig
Bear crawl back to rower
Strength: 10 min
Weighted barbell good mornings
Keep everything nice and tight, focus on bringing your hips back slowly. Then on the way up you are driving your hips forward explosively.
Row Workout
4 RFQ:
500m@ mod pace (2kpace +10sec)
1 min rest
300 max effort sprint
:30 rest
100m recovery row 
:15 rest
Cool down
800 meter jog

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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