Thursday - Option

Thursday WOD Option:
Sorry about the strange BLOG posts. We are having some 'technical' issues with the BLOG - having trouble with multiple coaches posting WOD's within the same day. We are hoping to resolved soon! :-) Stay tuned.

Ideally, on Thursday, with the NEW Running Club (8:30a.m.) - we would like to give each student the option for their WOD. The Running Club will be meeting in the a.m. and the 8:30 WOD will be primarily the "RUN" - but Private Coaching and all other classes will host the normal WOD - during the day. If you are coming to the normal 8:30 a.m. class...and don't feel like running...you don't have to! :-) The normal WOD will be posted and Q and A - completed by the Coach on staff. (Usually Tricey)

Essentially - you have your choice! Cake and Ice Cream!!! :-)

Look for the Normal WOD throughout the rest of the day. Today's Special Delight is:

Warm Up:
300m Row
10 - Double Height Wall Balls
10 Frog Hops
30 Big Leg Swings each Leg
(3 rds)
Skill/Sport:
3 Front Squats
(3 rds - but build up to your first set of 3 with 2-3 warm up sets)
WOD: courtesy of CrossFit Ramstien - Germany
Run 800 meters (Row 1000m)
50 Ab Mat sit-ups
50 back extensions
Run 400 meters (Row 500m)
25 Ab Mat sit-ups
25 back extensions
Run 200 meters (Row 300m)
15 Ab Mat sit-ups
15 back extensions