CrossFit WOD, December 18, 2018

Go N HoldInspiration”Without commitment you cannot have depth in anything.”
-Neil StraussWarm-upWarm-upI. Heartrate:
12/10 Calories Row
12/10 Calories Bike
12/10 Calories Ski

II. Specific: 5-7 minutes of practice
Sandbag CleansMetconMetcon (Time)Complete for time w partner:
2k Row *partner hold sandbag bearhug 100/70(kb goblet)
2k Ski *partner holds OH hold 45/25
3 mile Bike *partner holds farmers hold 53s/35s

**switch as needed but if hold is broken partners must switch**Scaling: decrease the distance if needed for the team. Decrease the weight of the bearhug to a heavy medball or use kb goblet hold.Metcon (Time)Complete for time w partner:
2k Row *partner hold sandbag bearhug 150/100
2k Ski *partner holds OH hold 45/25
3 mile Bike *partner holds farmers hold 70’s/53’s

**switch as needed but if hold is broken partners must switch**Scaling: decrease the distance if needed for the team. Decrease the weight of the bearhug to a heavy medball or use kb goblet hold.News

2019 is the Year of Commitment! Show up, do work, earn cool stuff!

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Your email address will not be published.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.