Coach Paul’s Weekly Update

 

Thanks to all of you who donated to Saving Grace as part of the 5th Annual Xander Tribute WOD! Your support is very much appreciated.

Congratulations to all of you who achieved PRs! Remember to post your results on the PR whiteboard.

I am delighted that so many of you went outside of your comfort zones to practice muscle up progressions. Well done!

Members continue to sing the praises of Dr. Heather’s and her yoga sessions!

CrossFit WODs

  • Monday 
    • KB and/or DB thrusters and couplet ladder
  • Tuesday
    • Press series and 11-min AMRAP quartet
  • Wednesday 
    • Strict muscle-ups and 3RFT that includes running
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Snatch work and partner relay
  • Saturday 
    • Sumo deadlift and 12-min ARMAP triplet
  • Sunday
    • Hero WOD

Endurance WODs

  • Tuesday
    • Sandbag and farmer’s carries
  • Thursday
    • Run 3 miles — and one of the miles backwards (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • Three, 5-min AMRAPs (all with medicine ball)
  • Wednesday
    • Rowing time trial and 11-min quartet
  • Friday
    • Snatch work and partner relay