WEDNESDAY

Last wod for team series

ANNOUNCEMENTS:

This Sunday is Bring a Friend to Thor Fitness Day! Who are you going to bring? There will be a team wod posted. Arrive early so I can waiver your guest out.

The challenge for October is Gruesome Duesome row challenge. It will be teams of two that will have the month of October to accumulate as many meters rowed as possible. Teams can be same sex or coed. Write your team name on the PR whiteboard. Who is in??

I am posting the warm up, wod ect on TRIIB from here on out in addition to the blog. Be sure to look at the blog to keep you updated on what is going on in the gym.  I will not be posting that on TRIIB. You can also start putting your scores for wods and PR’s ect here as well. For now I will keep Sugar wod, but eventually we’ll be tracking everything through TRIIB. It’s very easy to use and easier to navigate and find past PR’s and wods ect.

THIS SATURDAY THE WEIGHTLIFTING/OLY CLASS IS BACK AT 10 AM AND NEXT WEDNESDAY @ 6:15 AN ADDITIONAL W/L CLASS WILL BE ADDED DURING THE CrossFit CLASS. BOTH WILL BE RUNNING AT THE SAME TIME WITH TWO COACHES.

Active Warm up (group)

This will be posted on the whiteboard and on TRIIB where the wod will be posted as well.

A. STRENGTH:

15 minutes to establish 1 RM

hang clean

15 min to find 1 RM

5 @ 55%

5 @ 65%

3 @ 75%

3 @ 75%

1 @ 90%

1 @ 95%

1 @ 105%

B. METCON

8 Min amrap

8 squat cleans 115#/75#

8 T2B

C. Core work

3 sets of 20

flutter kicks

leg lifts

scissor kicks