CrossFit WOD, August 14, 2019

WednesdayInspirationRECIPE: Kerala Style Chicken Curry with Coconut Cream: MACROS= 749 Calories/29g PRO/9g CARB/67g FAT
https://www.dietdoctor.com/recipes/kerala-style-chicken-curry-with-coconut-creamWarm-upWarm-up‘Old School Gym Class” Warm-up…

3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each)
10 Arm Crosses
10 Tuck-JumpsExtended Warm-upWarm-upEMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Max Slam BallsWorkoutMetcon (7 Rounds for reps)7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken. Score load of each round.SCALING
REPS, LOADING, VOLUME…
Loading — Loading should be something that athletes can perform the set unbroken, the Push Press will definitely be the limiting factor. For newer athletes, the weight should stay at a moderate-light weight across all sets.
MOVEMENT ADJUSTMENTS…
Run — For the Extended Warm-up if athletes cannot Run you can substitute it with 250m on the Rower.
Slam Balls — If you don’t have enough Slam Balls, you can substitute the movement with Plate Ground to OH.
Barbell Complex — For the Barbell Complex, if athletes are unable to go overhead you can turn this into a Clean Complex instead.News**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- “GRIDIRON THROWDOWN” (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.