Wednesday's Strength and WOD...

September 4, 2018

Here is your Wednesday strength and WOD! We are not doing stamina day since we did a stamina WOD for the holiday on Monday. It's still going to be super duper fun tho!!


Wednesday Sept. 5, 2018


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)



Back Squats


*increasing by the same number of pounds each set. Ladies, aim to increase by 10 lbs per set. Guys, aim to increase by 15 lbs per set.




3 RFT:

25 Push Press 65/95

50 DUBs (2:1 singles)

25 Goblet Step-ups 35/53

50 DUBs



On-Ramp (7:30pm)


**Also, just a heads up...we are adding another time slot for our on-ramp athletes EVERY DAY at 7am! The 7am class will now be a regular CrossFit class combined with on-ramp. Our attendance is much lighter in the mornings so our beginner athletes will still receive the same individualized attention that they get in our evening on-ramp classes, while being surrounded and motivated by experienced CrossFit athletes!





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