27
Feb

WOD: Wed., Feb. 28, 2018 – WHOOP!!

By: Michelle Stafford Leave a Comment

Jeff giving his ALL this week during Monday’s WOD!! Proud of this guy, he works so damn hard!!

MAIN – CROSSFIT

Reminder…….Exciting Opportunity to IMPACT & Inspire, we have a FREE Introduction to CrossFit Class this Saturday at 830AM.  If you know folks that are interested or who are ready for a life changing adventure, then bring them!! It’s our responsibility to make a positive impact upon others, so let’s come together and inspire!!

They can RSVP for their class spot HERE

Also, Reminder….Family Promise of Brevard will be putting on the Emerald City 5K Event as a fundraiser for their organization, March 2, 2018 @ 6PM – Church of Viera. Be sure to sign up under the CrossFit OutSpoken Team (Below), let’s make IMPACT CREW!!  Your contribution / participation to Family Promise provides homeless families (nearly 60% are children) with safe shelter, nutritious meals and the comprehensive support necessary to obtain housing and a more a promising future.  

CFOS TEAM LINK

Let’s CREATE POSITIVE IMPACT #strongertogether

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / Ankles 

* Movement Review:

  • Push Ups
  • C2B Pull Ups
  • Pistols

CONDITIONING:

WOD:

***** NO EXPECTATION… ONLY ACTIONS…. BRING YOUR BEST EFFORT *****

 20 Minute AMRAP:

– 10 reps., C2B Pull – Up

– 15 reps., Push – Up

– 20 reps., Alternating Single Leg Squat

*** Every 3 Rds…. Run 400 Meters***

Measure: Rds + Reps            

Goal: Athletes will challenge themselves within the gymnastic movements, yet still allowing for a quick pace. Athlete shall PUSH PACE on RUN, completing as quickly as possible.

Appropriate Scaling:  Gymnastic movements will be scaled to a progression that challenges each athlete and allows for progression, yet also allowing for a relatively quick pace within workout. Athletes will be scaled appropriately with run to push pace, allowing for sustained intensity.

Post WOD Cool Down

* Walk 400 Meters
* Shoulder – Delt. Band
* Lats -Rack
* Posterior Chain – T Cross

DAILY THOUGHT

“Success is the sum of small efforts, repeated day in and day out.” Robert Collier

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