29
May

WOD: May 30, 2018. Inspiring Actions!!

By: Michelle Stafford Leave a Comment

Tribute to Navy Lieutenant Michael Murphy

MAIN – CROSSFIT 

Okay LUVS!! Let’s bring our BEST EFFORT today!! #strongertogether

Free Introduction to Class this Saturday @ 830AM!! Who can we positively impact next!!💪

We all have the ability to reach out and change a life, matter of fact, you all have already changed so many lives in a positive way, let’s keep reaching to help others live a healthier and more fulfilled life!!

People can RSVP SPOT HERE

Our Newest CFOS Family Member Donald, had the opportunity to inspire his family while partaking in HERO WOD Murph. So powerful and profound to inspire the ones you love!! #inspiringaction

Donald inspiring the Family!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility: Shoulders

* Bar Warm – Up / Movement Review:

  • Power Snatch
  • Rower

CONDITIONING WOD:

YES YOU CAN!! #strongertogether

7 Rounds…..

  • 5 reps., Power Snatch #135 / #95
  • 1 Sub. 40 sec. 200 Meter Run

Measure: Time (ea.)            

Goal: Today is all about building capacity via intensity, with some added focus on pace and skill. Athletes completing WOD as prescribed, must complete run under 4o sec., before moving to back to Power Snatch.  

Appropriate Scaling: Athletes will be scaled in a manner that is challenging & relative, yet allows for simulus listed above, such as; sustained capacity and pace. 

Post WOD Cool Down

* Row 400  @ 50%
* Shoulders – Ext. Band
* T- Cross – Posterior Chain

DAILY THOUGHT

Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination and dedication. Remember all things are possible for those who believe. – Gail Devers

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