No Open Gym Tomorrow
The Saturday Foundations Session happens today 11am-1pm
The 2012 LCI workouts will be released tomorrow at 10am
The 31 Heroes WOD (modified)
AMRAP in 31 min.
8 Thrusters (155#/105#)
12 pull-ups -or- 6 muscle ups
11 Box jumps (24"/20")
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.
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A few notes regarding the 31 Heroes WOD:
1) No, you do not have to register to participate, unless you want the t-shirt. It would be great if you could make a donation, but it's not mandatory.
2) You do not need to have a partner already picked. W
2) You do not need to have a partner already picked. W
e can find someone the day of.
3) Any movements you can't do we'll be able to modify.
4) We aren't doing this WOD at a special time, it'll be the WOD for every class tomorrow.
5) This workout IS NOT very beginner friendly. *Please no first-timers. Bring them in at 10am for our free beginner WOD :).
6) At 9am Coach Ian will be doing the WOD with you guys, not just coaching.
We're looking forward to hosting this WOD today! All CrossFitters are welcome to drop-in. Your drop-in fee will be donated to the 31 Heroes Project.
3) Any movements you can't do we'll be able to modify.
4) We aren't doing this WOD at a special time, it'll be the WOD for every class tomorrow.
5) This workout IS NOT very beginner friendly. *Please no first-timers. Bring them in at 10am for our free beginner WOD :).
6) At 9am Coach Ian will be doing the WOD with you guys, not just coaching.
We're looking forward to hosting this WOD today! All CrossFitters are welcome to drop-in. Your drop-in fee will be donated to the 31 Heroes Project.
Free Beginner WOD at 10am
20 Single rope skips -or- 20 Double unders
5 Burpees
10 Push-ups
15 sit-ups
200m run
-AMRAP in 12 min-
ian
