WOD & “TEASER ALERT” & Announcement for Friday

Friday Announcement:  Coach Patrick & Coach Eric will be at the Advance One Day Business Conference all day so NO morning Classes…sorry!  HOWEVER, this means 2 BIG classes in the afternoon with Coach Darcelle at 4:30pm & 5:30pm.  If we (Patrick & Eric) get out in time we will throw-down with the 5:30pm class.

TEASER ALERT:  Friday WOD is from the 2013 CrossFit OPEN.  Check out WOD 13.4 on the games website for details and movement standards.  ALSO…we have a slight twist to this WOD, check back later…

Thursday WOD: 7 Minute DU Warm-up

AMRAP for minutes 1-3-5-7 (record total DU or Single Reps but not a mix of the two)

REST on minutes 2-4-6

Technique: Overhead Squats

4-4-4-4-4-4-4  with PVC for athletes with mobility issues, light weight on the bar for everyone else.

Metcon: 21-15-9 For Timerogue-fitness

OHSQ  135#/95#

KBS  53#/35#


Posted on 10/02/2014, in Florida, Fort Myers, Gymnastic, Metcon, Olympic Lifting, Pool WOD, Skills, Strength Training, WOD. Bookmark the permalink. Comments Off on WOD & “TEASER ALERT” & Announcement for Friday.

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