WOD - Friday, 5.6.2016

Schedule Change: There is no Olympic Lifting with Coach Joe with Saturday May 7th, 2016.


1. We are hosting a "Wrinkled to Ripped" Promo class for masters aged athletes only who are ready to get in shape but have been intimidated by CrossFit. Tell your parents, tell your friends, tell your family, we want them here for it! The class is free and it's on May 15th at 1PM. Details for sign up are in the gym, ask Rob Moloney or Keith. You can give us someone's contact and we will call them, or they can call us. 

2. We are running an AT HOME fitness program for people who aren't ready to start CrossFit yet. We will write 4 weeks of programming for people to do at home, or anywhere with commonly found equipment. No membership required. This is a no excuses opportunity for the people you love to finally get off their ass! And it's free. Click this link to get signed up -> https://www.facebook.com/groups/265230837147265/

3. We are launching a new membership on May 1. Our Fitness Membership will give people access to our fitness classes for just $89/month! This is an opportunity for people who are ready to start but not ready to lift heavy to come to a no intimidation class and get their fitness on! Tell your friends.


WARM UP Beginners 8 Minutes Rope Climbing Technique (2 Minutes, Foot to thigh, hook rope, grab) (2 Minutes, add Pull) (2 Minutes, add jump) (2 Minutes, attempt rope climb) Advanced Up to 8 Minutes - As a team, accumulate as many rope climbs as possible as a class

STRENGTH 3 Attempts Max Distance 1 arm Farmer Carry 60%/50% Body Weight Rest as Needed

12 Minute AMRAP
1K Row
Then in the remaining time
AMRAP 200 Meter Run with 20/14 Med Ball
5 Box Jump Overs 24/20
2 Rope Climbs Scale to 6 Jumping Pull-Ups


A) 3 rounds (quality): 12 hollow rocks 12 lemon squeezes 12 superman rocks 12 ring rows

B) 4 RFT: 400m run 12 toes to bar 60m farmers carry 70/53# (30m and switch arms)