Member Appreciation Week – Day 2


It’s Day 2 of Member Appreciation Week and today you get a chance to re-pay the coaches for the last year of training.

For every one of those assault bike calories, every rep of wall ball that hit you square in the face, for every time you were made to run in the rain or do another god damn burpee…It’s payback time!

If you come to class today you will be allowed to cast you vote for one of three workouts that the Coaching Team will have to complete.

…Did we mention how much we love you guys?


Workout of the Day – CrossFit

A) Partner WOD, 4 Rounds for time!
400m Sandbag run (Share Sandbag)
20 Kettlebell swings 24/16 (each athlete)
20 Slam balls (each athlete)

B) Rope climbs
5 Minutes AMRAP
*This is practice, so focus on quality of movement

Workout of the Day – MetCon

A) 30 Kettlebell Turkish get ups, alternating arms 1.5/1 pood

B) 10 Rounds
10m Walking lunge (KB/DB in front rack)
60 Second plank
20 Mountain climbers

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