New Sunday Open Box!
Looking to get a workout in on Sunday?
We now have Open Box from 11am - 1pm for CrossFit and QuickFit athletes!
Come in and work on a weakness or make up a workout you missed last week!
3.1.16
Congratulations to Beth Passmore-the winner of our goat challenge. It was a tough decision, as everyone did an awesome job improving their weaknesses. Beth's overhead squats have really come a long way and she will be the recipient of a $50 Rogue gift card!
WOD
Strength
10 min EMOM
O: 10 Pendlay Rows
E: 5-7 Strict or Weighted Pull-ups
Metcon
2 RFT
50 Double-unders (Scale 30 DUs, 2/1 singles)
40 Deadlifts @ 135/95 (Scale: 95/65)
30 Push-ups
20 Burpees
Rest 3 minutes between rounds
Score each round and try to keep rounds within 15 secs.
Volume Training for "Goats"
Check out the article linked above for some great tips on how to work on the movements you know could use some improvement.