Tuesday WOD 9.6.16

Hope everyone had a great Labor Day weekend. We are excited! Tomorrow we will be introducing some new classes and a new class schedule. See the new schedule below.

Back Squat

8,6,4,4
65,70,75,80%

4RFT
5-Front Squat225/155
10-Burpee over Bar
15-KBS 70/53
300m run

*New Classes and Schedule*

Monday, Wednesday, Friday
5:30am – CrossFit
9am – CrossFit
Noon – CrossFit
4:30pm – Crossfit
5:30pm – CrossFit
6:30pm – HIIT
7:15pm – HIIT
Tuesday, Thursday
5:30AM – BodySmash
9am – CrossFit
11:30am – Half Hour HIIT
Noon- Crossfit
4:30pm – CrossFit
5:30pm – CrossFit
6:30pm – CrossFit
7:30pm – 12/12/12 HIIT
Saturday
8am – BodySmash
9am – CrossFit
10am – HIIT
Sunday
10am – HIIT
11am – Yoga
Noon-3pm – Open Gym

Thursday Birthday WOD…Jay

Today’s workout comes by special request from the one and only Jay Orr for his Birthday. Normally we put some things in them you like and don’t like. Well we will let this WOD take care of that.

Skill

Bench
12,10,8,8
60,65,70,75%

WOD

Happy Birthday Jay

Open WOD 14.5

21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

Monday WOD 8.29.16

Happy Monday! Congrats to all the Rhinos that competed this weekend. We had quite a few teams taking the podium. Great work everyone.

Time to get back at it and start ramping up the training.

Skill

Back Squat

20 Rep Max

WOD

21*15*9*
Thrusters 95/65
Power Cleans
*300m run (3 total runs)