Workout of the Day (WOD)

Tuesday 10/28/14

This Sunday we are starting another cycle of the Advanced Training class.

This will be offering a 4 week cycle for the month of November.  The class will take place every Sunday in the month of November and will be 2-3 hours long.  The class will consist of a combination of 2-3 metcons, extra strength work, and work with rope climbs, sled pulls & pushes, the airdynes, ghd, and dumbbells to name a few.   The sessions will be work, instruction and strategy.  The cost for the 4 week cycle is $40.00

Participation in the class will have minimum work requirements.  If you do not meet the minimum requirements, then you must simultaneously be participating in an extra work / strength program.  If you are unsure whether you meet the minimum requirements, contact Erin, Ron or Joey about attendance. 

*The minimum requirement of movements and weights you should be able to perform in a WOD:

20/14 lbs wallball throws to 10 feet for men and 9 feet for women.

95/65 lbs push press

55/35 lbs kettlbell swings

225/155 lbs deadlift

95/65 lbs overhead squat

135/95 lbs front squat

115/75 lbs snatch

135/95 lbs clean

Unassisted pull ups

*There are different weight requirements for Masters.  If you are a Master and you are interested in this class, please contact Erin or Ron.

If this 4 week cycle tests well, we will repeat the cycle in January (just in time for the Open. . . .YAY!) 

IF you have any questions feel free to forward them to ron@crossfitinterbay.com or erin@crossfitinterbay.com

Shogun and Carlos showing the bromance

Shogun and Carlos showing the bromance

Strength:
5 sets of 3 reps Weighted Ring Dips
Then
Tabata Push-Ups

WOD:
7 Rounds
7 Goblet Squats (55/35)
7 One-handed KB Swings Left Arm
7 V-UPs
7 One-handed KB Swings Right Arm
7 Lunges

*One-Handed KB Swings only go to eye level, do not go above your head with them.