160811

Endurance class getting their Couch Stretch on. Clearly they worked hard judging by their facial expressions. Every Tuesday at 5pm Coach Sarah brews up an awesome Endurance session. Check out the next class, if you have never tried it. Just like CrossFit it’s scaleable and modifiable for any fitness level. We could all use more Endurance. 

THURSDAY

WOD

160811WOD
20 minute AMRAP of:
400 meter Run
7 Muscle-ups

ACCESSORY WORK

A. 3 x 12 Preacher Curls, each arm w/ DB
B. 3 x 15 French Press
C. 3 x 10/10/10 Front/Side/Reverse Fly DB superset

MOBILITY

WOD

Row 5 min building each min

Shoulder stability

ER/IR 

Pivot prones
Row

Roll/mash (it band and quads)

Lax ball lats 

Partner triceps grind
Triceps banded stretch 

IR hip release (contract relax with strap)

BASEFIT

WOD

160811BF
Partner AMRAP in 25 minutes of:
15 Wall Balls, 20/14
15/12 Calorie Row

*relay style; partner completes full round before switching

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

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