BRING A FRIEND(S) FREE W.O.D. SATURDAY 4/20/19

19
Apr

BRING A FRIEND(S) FREE W.O.D. SATURDAY 4/20/19

This Saturday is Bring(s) A Friend FREE at the 9 and 10am class, which also means the Learn To CrossFit cycle starts over this week 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 Monday April 22nd 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 to try us out!

To inquire just call 732-5433 or go to our website at www.crossfitrepublic.com! Hope to see some new faces!

#BringAFriend #CFRCommunity #NoRegrets #LifeTogether #LearnToCrossFit


CONDITIONING WOD -25 MINUTES

*Coaches if any newbies, please introduce them to the class, and allow plenty of time for them to grasp the movements as well as have whoever brought them talk them through the workout.

*If it’s a large class, please start half on workout 1 and the other on the workout 2 and then switch after the rest period. Coaches consider having different stations around gym already set up for ease

*For those who are new, consider little to no weight used on these movements, as your technique and safety is much more important – coaches please advise ways to scale each!

Climb the ladder as high as possible in 10 minutes of…

5 – 10 – 15 – 20 – 25 … and so on by 5…

Hand Release Pushups

Wall Balls 20/14

Russian KB Swings 70/55

Rest mandatory 5 minutes… then…

Climb the ladder again as high as possible in 10 minutes of…

5 – 10 – 15 – 20 – 25 … and so on by 5…

Calories on Bike

Weighted Abmat Situps with plate 35/25

Weighted Box Step Ups with single DB 50/35 (hold however desired)

Post 2 scores!  Wod 1 then Wod 2 on Sugar WOD and whiteboard.