If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer

Warm up-

Run 1 mile, row 16oo or bike 10 minutes, get your bar and weights ready for EMOM

Strength
10 Minute Emom (every minute on the minute)
3 Power Snatches

Wod
15 Minutes of FUN!! Beach bod workout.
7/4  (guys/girls) Strict pull ups (sub ring rows, no bands today, no kipping, trying to get shoulder/chest/lat work in with true body weight movements)
10 Push ups
30 Double unders or 60 singles.
25 Sit ups

Extra work
5 Sets of 10 Dumbbell curls (alternating 5 each arm)

5 sets of 10 dumbbell rows on the bench

If you have a friend who wants to try crossfit. Send them this link!
http://promo.odessastrong.com/foundationsoffer

Warm Up
Run 800 or Row 800

Strength Back Squat
5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent

Wod-

5 Rounds For Time
18 Db Snatches (9 each arm) 50/35
15 Cals on rower or 10 on a bike or 200m run
Immediately after perform 20 power cleans 225/185
*** Power cleans should be YOUR HEAVY WEIGHT****

Do you know anyone that wants to try crossfit??? send them this link!
http://promo.odessastrong.com/foundationsoffer  

Warm up-
10 minutes of double under practice….. triple unders anybody????

Strength-
Strict Press
3,3,3,3,3 Find a 3 rep max.

1000 Meter Row Buy In
21-15-9
Kb Swings
Burpee Box Jumps
Hand Stand Push Ups (sub.. dumbbell presses)

Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session

Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod!

Warm up- 5 minutes row or bike, mobilize shoulders and hips

SUNDAY FUNDAY

Wod starts at 10:15

Come in, pick your team of 3, warm up and be ready to 3….2…..1… go at 10:15

30 Min Amrap

400m Sandbag Carry (all 3 partners run, switch of bag as needed)

60 toes to bar (sub knee raises, or sit ups)

60 Cleans (135/95)(95/65)(75/45)*

60 Burpees*

*One person working at a time