WOD

170414

Warm-up

coach led

Strength

Kettlebell Swing (5×25)

E2MOM 10
25 Russian swings (unbroken)

Metcon

Metcon (Time)

in teams of 2:
14RFT
100′ SB carry
8 SB squats
6 hspu
4 t2b
2 c2b

Sandbags are to be held in a bear hug. Each partner completes a full round and rests while the other works.

Mobility and Recovery

Warm-up

coach led

Open GymWednesday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitWednesday, 5:00 pm - 6:00 pm
2/12 spaces reserved.5:00 PM CrossFit
CrossFitWednesday, 6:00 pm - 7:00 pm
3/12 spaces reserved.6:00 PM CrossFit
CrossFitThursday, 6:00 am - 7:00 am
3/12 spaces reserved.6:00 AM CrossFit
CrossFitThursday, 8:00 am - 9:00 am
4/12 spaces reserved.8:00 AM CrossFit
Open GymThursday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitThursday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFit
CrossFitFriday, 6:00 am - 7:00 am
8/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
0/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
1/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
0/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM