Doors open as usual on Saturday at 8:00am. Last warmup starts at 10:00am. Choice of two Hero WODs for the day. GoRuckers have a pack option on one of them. Basic Intro Workout at 11:00am. Bring or send a friend to get a dose of CrossFit - first three visits are free.
Sunday: Open Gym from 9:00am until 11:00am. Come in to work on your weakness(es) or makeup a workout from this past week.
Monday: Closed all day in observance of Labor Day. Enjoy the holiday!
The past few Deck WODs have had some more challenging movements. Today we'll do more of a bodyweight blaster with basic movements, along with one optional selection in case you want a little harder grind.
We will also have an optional WOD in case you miss your intended start time. You will not be able to join a deck in progress/
New decks start at
5:15am, 5:45am, 6:15am, 6:45am, 7:15am & 9:45am, plus 9:15am - Exec Group only
Begin with sets of 3 squat cleans plus 1 jerk. Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.
The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift. Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank. You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift. If you max on the jerk, you may continue with squat cleans if you are able.
Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.
Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.