WODS are posted on the CrossFit Four Peaks FB members group- click link
Saturday April 11th
Box will be closed for Saturday hours
(Non) Functional Friday April 10th
Strength
10 sets of 10 reps Front Squats
Weight must be cleaned from the floor, measure will be total volume lifted. Goal- increase weight every set while completing all reps, if you failure or drop weight, must move on to the next set. 20min time cap.
WOD
For time
1000m row
100 DU’s
1 mile run
For time
Cash out- bicep curls
Thursday April 9th
skill
Work on pull-ups 15min
Strict, kip, and butterfly
WOD
50 KBS
40 HRPU’s
30 T2B
20 OHS (95/65)
10 Ring Rows
Throughout the WOD, EMOM, 3 Burpees will be done and continue on until WOD is done.
Cashout
Sprint 400m for time
Wednesday April 8th-RIBBON CUTTING
There will be AM classes.
Strength
Bench
5-5-5-5-5
WOD
“Grace”
30 clean and jerks for time
Ribbon Cutting Ceremony will begin at 5pm. As soon as the ceremony is done we will start “Grace” in a group staggered start. No strength for the evening class. We will have raffle prizes to our members and raffle prizes for non members. We will have food and drinks for everyone!
Tuesday April 7th
Strength
DL
5-5-3-3-1-1
WOD 14:00min AMRAP
200m SB Run (10 SB before you run)
8 C2B
15 WBSU (20/14)
Cashout
2:00 min max Calorie row
Monday April 6th
Strength
Back Squat
5 sets of 6 reps
Goal- Go 5-10# heavier than last weeks sets of 8
WOD
Performance
3RFT
25 WB (20/14)
15 Ring Dips
10 Power Snatches (95/65)
Fitness– 3RFT
25 Air Squats
15 HRPU’s
10 KBS
This is a revisited WOD from 3-9-15.
Saturday April 4th
Open Gym from 9-11am
Shoutout to all those who hit PR’s today!
Gabby PR 185#
Good Friday April 3rd- SUPERHERO
Warm up
Kick ball
Strength
Front Squat
5-5-3-3-3-3
WOD
3 rounds of…
18 Plate walking lunges (45/25)
10 Pull-ups
15 hang power cleans (135/95)
Then Finish with a individual 400m keg run and 1 rope climb
