Category

                      Warm-up 5x Wall Squat + 10x Shoulder Dislocate + 15m Forward Lunge + 15m Backward Lunge + 10x Air Squat + 5x Push-up Three Rounds Strength Strict Press 3×3 80%, 85%, 90% Work  4x 30 Seconds Work/30 Secon

                    Deadlift 1RM Test Start Clock, Work for 5 min: Buy In – 80 Double Unders (2 min time cap) Then AMRAP remaining time of: 10 Wallball (20/14) 10 KB Swings (53/35) Rest 2 min Start Clock, Work for 5 min: Buy In –

              Front-Squat, 5×3 Pull-Ups, 5-5-5-5-5 OTMx20 Minutes ODD Min 5-10-5 Shuttle Run! EVEN Min;! 7 KB-Swing!  

Today’s WOD  Warm- up (coaches’ choices) Deadlift Preparation and Mechanics Work up to Heavy but not maximal 5 Rep Deadlift. Rest five minutes, then followed by 21/15/9 225#/135# Deadlift followed by 20 yard Bear Crawl after each set of deadlifts. For time. #= pounds

Today was a true test of how the gym would function, not at “full” capacity, but at “decent” capacity.  Fabian, our new cross fit trainer, invited his students to test out the gym today.  Meanwhile, Dan had his youth class going, and the boxing team had their c