WOD FOR SEPTEMBER 26, 2018

REMINDER!

This Thursday is our 6pm Olympic lifting class for anyone that is interested in improving their lifts, as well as for anyone who can’t make our Saturday classes. This class will be held at the same time as our regular CrossFit class (on the Overflow side). We hope to see you all there!

Also, CrossFit 516 Youth Fitness Program is here!

  • High School Program for grades 9-12: Tuesdays, Wednesdays & Thursdays

    Students may attend ANY EVENING CrossFit CLASS

    High School athletes may buy a 10 class pack for $200, or join with a membership at a reduced rate of $156 per month for unlimited evening classes on Tuesdays, Wednesdays & Thursdays.

  • Elementary Program for grades 1-5: Thursdays at 4 PM

  • Middle School Program for grades 6-8: Thursdays at 5 PM

Elementary/ Middle School athletes may pay $30 per class or purchase a 10 class pack for $200

Now, the WOD

A)

3 sets:

12 Single arm upright rows *right arm

12 Single arm upright rows *left arm

12 Windmills (6 ea. side)

12 Single leg dead lift w/ KB *right leg

12 Single leg dead lift w/ KB *left leg

B)

For time:

30-20-10

Calorie bike (women: 20-10-5)

Chin up