10.13.14 Workout of the Day

Happy Belated Birthday our FIRST ever member Rich Alfonso Calvo aka "Calvo".

Calvo, thank you for all have done and continue to do for our gym. To another year of PR's and sleepless weekend nights on the kids room couch.. Happy Birthday old man!

Gym parking lot will be closed day.. Trees and debris will be removed as fast as possible.. Thank you for your patience..

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

Strength:. Take 15-20 minutes to build to today’s heavy Jerk

WOD 1:Against a 2-minute running clock, complete: 25/15 Calories Row Or 200 m run.. alternate 115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Midline: 5 Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete:

300 m run + 10 reps/movement

WOD 1: 27 min EMOM

min 1: 150 m sprint

min 2: 12 pull-ups/ Deep ring rows

min 3: 15 Box jumps (24/20)

Midline: 5 minutes Coaches Choice