12.16.14 – WOD

Athlete: Garey C. exhibiting an ideal receiving position for the Split Jerk. He’s using his skeletal system to support the weight overhead by doing what is referred to as “stacking the bones”. His knee is over his foot, his torso is upright with the weight over his center of mass (hips), his back foot is straight while his knee is slightly bent and heel off the floor.


***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

Endurance WOD:
Warm up: 1 mile jog
Row Workout
2 Rounds
*You will need your 2k row time
500m on pace, 500m off pace
400m on pace, 400m off pace
300m on pace, 300m off pace
200m on pace, 200m off pace
100m on pace, 100m off pace
Rest 5 min repeat 
Warm down: 1 mile jog

Oly WOD:


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

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