WOD: 4/9/19

Announcement:  Each year we do one small promotion to try to get more people in the door.  We love it when new people fall in love with CrossFit, and sometimes a little discount is just the thing that gets them over the tipping point.  It usually works, and we end up getting more folks to join our community.  The reason we don’t do it more often is because we value the loyalty of our existing members, and we think it’s only fair to keep the discounts to a minimum while the rest of us stay the course.  Well, now is the time we tip our cap to tour current members:  Until April 15 of this year, for each person you refer, we’ll take $50 off of your next month.  We’ll also give the new member $50 off of their first month. There’s no limit either – more is better. Everyone wins!  Tell your friends to send us a text, email, or fill out the contact form on this site to make an appointment.  The first workout is free – even if they don’t end up signing up for a membership!

Strength/Skill/Stability
Alternating EMOM x 10
A) 2 Front Squats
B) 4 Back Squats
Start @ 60% of 1RM, climbing if possible

Conditioning
3 Rounds:
50 Shoulder Touches (inverted if possible)
20 Dumbbell Goblet Squats (choose your own load)
20 Sit Ups
50 Double Unders

Auxiliary
3 Rounds:
a) Banded Lateral Walk x 10m each direction
b) Banded Hamstring Curls x 10-12 reps

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