First off, the Monday classes are cancelled due to Memorial Day. Get out of the gym and enjoy the day!!!
Also since it is the week before Memorial day, we will have three different Hero WOD’s this week dedicated to our soldiers. Enjoy, have fun, and give them your all!!!
Omnis CrossFit – CrossFit
Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Metcon (AMRAP – Reps)
Plan B WOD for Rain
Fight Gone Bad Style for 4 rounds
KB Swings, 53/35
Box Jumps, 24/20
SDHP, 55 lbs
Row for Calories
The same except….
Assault Bike for Calories
Class Will divide into two groups. There will be four rounds through the exercises with 1 minute rest between each round. When the group rowing gets finished with their round, they will perform the next round with the assault bike, and so-on. The score will be one number for your total reps over the four rounds.