Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 deficit calf raises
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
5 power cleans
10 toes-to-bars
L1: 45/35
L2: 135/95
L3: 205/135
Finisher
2:00 accumulated plank
100 weighted Russian twists