Check our daily Facebook
post to see today's WOD always posted at 4:45am
The workout for 10/6 is...
|**New Class Announcements!
*Weekday Open Gym Membership (2-4pm) starts Monday, 10/9.
Our focus for week 1 is: Strict Pull-ups with coach Ben
We will be working on maintaining the optimal body position (vertical chest), how to pull with the elbows, and how to help make the last 1/3 of the pull-up easier. Be ready to feel how much core you need for strict pull-ups!
Want to give this new Open Gym a try? Email Leslie@crossfitdeco.com to get signed up!
**OLY! We will be starting a new OLY Cycle Monday, October 16th! Those with Unlimited memberships will be able to drop in to OLY class as an 8-week commitment is no longer a requirement. You must have 3+ months of CrossFit experience to participate in the OLY class.
|- 3 Back Squat + 2 Front Squat. Build each time to find heaviest|
|- Back squats (95/65) (cannot drop bar off back)|
|- Push Press (95/65)|
|Cash out: 800m Run (400x2)|
|(9 minute cap on the barbell section). Reps should be performed pretty much unbroken.|
|3 minute AMRAP: - 10 Russian Twists (total) + 10 Superman|