BRING A FRIEND(s) FREE W.O.D. Saturday 7/28/18


BRING A FRIEND(s) FREE W.O.D. Saturday 7/28/18

This Saturday is Bring(s) A Friend FREE at the 9am class, which also means the Learn To CrossFit cycle starts over as well!  Show your friends around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

Reminder that the “Learn To” Crossfit starts next week on Tuesday the 31st at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

Remember every 3 weeks the Learn To Crossfit Cycle restarts and so will Bring Friend Saturday to go with it!


*Coaches- look at dividing the class into 6 groups for 6 stations

Each movement you will spend 40 seconds completing work and then 20 seconds of rest, then rotating to the next movement immediately, continuously for 24 minutes for total reps.  If you are new or need to scale based on how you feel, consider stopping at any point and resting a couple movements OR only completing 2-3 rounds total OR reducing intensity at any movement to ensure you make it entirely through the workout!  This is a place of fitness for everyone!

4 rounds, rotating through for total reps of…

40 sec on/20 sec off Calorie Bike

40 on /20 off Ball Slams 30/20

40 on/20 off Ring Rows (RX- Parallel body)

40 on/20 off KB Swings 55/35

40 on/20 off Plate Overhead Lunges R/L = 2 45/25

40 on/20 off Hand Release Pushups

*If new or needing to scale, look at doing Russian KB Swings if uncomfortable going overhead (KB to eye level).  Also consider using a very light plate or no plate overhead on lunges.

*If RX- lower rings as low as possible to keep body close to parallel to the ground for max resistance – touch your chest to the rings and then fully extend arms at bottom to complete 1 rep

Post your name and total reps achieved!