W.O.D. Wednesday 6/6/18


W.O.D. Wednesday 6/6/18

Although we will still be offering our Saturday 9am class workout and the CFR schdule will not change, it is important that you know the information below in case you’d like to go support.  We all have each other’s backs, and many at our gym knew Nick.  This will be special event to honor him.  Read below.

On May 30, 2018, we lost a friend, brother, crossfitter, gymnast, special needs teacher, coach, and cheerleader Nick Hostler suddenly at the age of 35.
In honor of Nick, a member of CrossFit RTB, they will be hosting a memorial fundraiser WOD on Saturday, June 9th. Anyone and everyone is welcome. The workout is free; they will be taking donations for the Nick Hostler Memorial Fund which will offer educational scholarships to children with special needs.
As with all things Crossfit, the workout will be challenging but universally scalable. Heats will begin around 10AM. This will be a partner WOD and has a few special elements you may recognize as Nick’s specialties.

Nick’s true passion was working with the special needs community so ALL proceeds will go to that community.

*Coaches- please line bikes up in main area of gym in any area of your choosing

Strength – 15 minutes

*Coaches – please give class 5-8 minutes to warmup to a moderately heavy weight before starting clock

Deadlift (touch n go – no pause at the bottom)  5 sets of 3

*Increase in weight as you go, finding a heavy or max 3 rep for the day

Conditioning WOD – 15 minutes

*Coaches- if large class, to accommodate the bike and weight available, have some athletes share bars with the same weight, and/or start at different movements

As many rounds + reps as possible in 15 minutes of…
50 Double Unders
18/12 Calorie Bike
15 Wall Balls 30/20
10 Deadlifts 315/225

*Scale DUs 2:1 singles or 1:1 bar hops or line jumps

*Deadlift weight needs to be apporox 70% of what you achieved on the 3 rep strength, or a weight that is challenging but you can move 1-2 reps at a time

Post greatest deadlift weight for 3 touch n go reps and rounds + reps achieved in workout!