Monday's WODs and reminders!

April 30, 2018

A new month is almost upon us! The winners of the April Challenge of the month will be announced tomorrow night! Last day to get your name up on the board for max feet handstand walk in 2 minutes is tomorrow!


Also, a friendly reminder that tomorrow we will start mandatory check-ins for ALL classes (including open gym). Please make sure to bring your key tags and check-in at the front desk before class. If you are having trouble scanning your key tag, please talk to one of your coaches and they will help you. If you don't have a key tag, we will give you one tomorrow. Just ask at the front desk. Thanks to everyone for your cooperation!


Here are your Monday WODs...


Monday April 30, 2018


CrossFit (6am/7am/10am/12:15pm/5:30pm)



30 Strict Pull ups for time

5 min time cap


Rx+ is 30 strict c2b pull-ups for time




With a 20 minute cap:

1. “Grace”

2. 10 minute EMOM of Cindy


*Grace is 30 Clean and Jerks for time at 95/135. Goal is sub 5 minutes. Let’s get some new peeps on that leaderboard! Rest as needed in between Grace and the EMOM, however all must be completed by 20:00. Cindy = 5 pull-ups + 10 push-ups + 15 squats. To scale, change rep count to 3/6/9 instead of 5/10/15.


*Record Grace times!! Section 2 is for completion only.



Endurance WOD (6:30pm)


A, B, C. Easy as 1, 2, 3!


A) EMOM for 10 minutes:

200m Run


B) EMOM for 10 minutes:

10/14 Calorie Row


C) EMOM for 10 minutes:

1 Round of Cindy


*Rest 3 minutes in between sections. Scaled version of C will be 3 pull-ups, 6 push-ups, 9 squats instead of 5/10/15.



On-Ramp (7:30pm)




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