31
May

WOD: May 31, 2018. MOMENTS!!

By: Michelle Stafford Leave a Comment

Capturing Real CFOS moments!!  Our athletes honoring Hero Murph via a Tribute. #loveourathletes

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

Love these two crazy kids!! #strongertogether

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility: Shoulders

* Bar Warm – Up / Movement Review:

  • Burpee Box Jump

CONDITIONING WOD:

YAY BURPEES !! #strongertogether

5 Rounds…..

  • 2 Minute (ME) Burpee Box Jump “36 / “30

*****1 Minute Rest Between Rounds*****

Measure: Reps            

Goal: Quick and Sustained Pace.

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

Post WOD Cool Down

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

DAILY THOUGHT

“Strength and growth come only through continuous effort and struggle.”  – Unknown

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