Monday WOD – 082018

We are the ONLY Gym that cares more about your LONGEVITY than how much you can Squat.

NEW MEMBER BENEFIT:
Every Member can register for a FREE Assessment and one FREE Personal Training Session!

We decided to offer this because a lot of you have movements that you are struggling with which causes frustration and we see this. You are still scaling this or that or you have a movement that causes pain and we want to solve these problems for you.

The assessment will allow us to see opportunities for improvement and to determine if this is a problem you can solve in class or if you need some one on one attention.

If you’re not getting the results you want in class, let’s work one on one to change that!

Go to my Calendly page to book your FREE Assessment! https://calendly.com/ejhedblom

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

Fitness
A1. Front rack step ups @20X0: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

Performance
PERF-A. Hang Snatch: 8×1 @5# HTLW

A1. Front rack step ups @20X0: 4×7+, @last week’s weight
A2. CG Bench @30X0: 4×7+ @last week’s weight

B. 4 Rounds NOT for time:
8 Bulgarian Split Squats /leg
10 SA Floor Press /arm
8+ SA DB High Pull @ 10RM

C. 3 Rounds
1:30 Bike
1:30 Rest
1:30 Calorie Ski
1:30 Rest