WOD - Monday, 9.14.15

We had a packed house for Sunday's Community Fitness class (forgot to take a photo of the board) for a long grinder of a WOD. Looking forward to a big week!

How handsome are our masters competitors?! Dan, Chris, Bob, and Ed drove to Rhode Island to show off their good looks and their fitness. We are proud of you guys! There is another well run Master's competition coming up in November at Empire State CrossFit. We would love to get a big group of our "experienced" members competing at it and we would love to see a bunch of our members there to support them! If you are interested in signing up for the event let us know, the event sells out quick but we can make a call for you.

Warm Up

400 Meter Run
Duck Walk 12 Feet Forward
Duck Walk 12 Feet Backward
5 Kossacks each side
10 Jumping Air Squats
With Empty bar 30 second front squat hold


Every 2:30 for 6 Rounds beginning with 40% 1RM and increasing each round building to a "heavy", NOT MAX 6 Reps

6 Front squats 


Row 800M
Run 400M

Rest 2 min

Row 500M
Run 300M

Rest 1 min

Row 250M
3x30M shuttle Run (180M total), end of driveway and back = 1

Still want to be a part of Flex on the Beach but didn't register yet on a team or to be on staff? You can still let us know you want to come help out! We will have a sign up sheet at the front desk by Monday afternoon. All staff get a free pair of shorts from Hylete, 2 free meals each day, an event shirt, and love. No pressure to register, we just think it would be fun if most of our staff was from the gym!