Saturday: 6/29 WOD CF 9:00am with Jen K Functional Fitness bootcamp 11:00am w/Cody H

CrossFit 9:00am w/coach Jen K
Warm Up:
Row 250m w arms, 250m w arms and hips, 250m arms, hips and legs
Stretch – Hamstrings
2x 10 Cossaks
10 Bootstrappers

WOD: 20min AMRAP
5 broad jump burpees
10 wall balls (20/14)
15 wall ball sit-ups
20 walking lunges (10/ea)

$$ 1mi run for time

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11:00am with Coach Cody Heeter- Functional Fitness Bootcamp

400m run around track
Dynamic Warm Up
Planks

#1: Ring Row or Pull ups
#2: Walking Lunges
#3: Plank w/Shoulder Tap
#4: Jump Rope
#5: Burpees

:45 work / :30 rest/rotate
x 4 rotations

AMRAP 10
Push ups x 5/10
Squats x 15
OH Press-1/2 Kneeling DB x 8 ea.
Burpees x 1, 2, 3….

$$ Wall Sit Hold

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6/27 WOD

WarmUp
Run 600m
Mob: BandyHam, QuickHip
1 Len Spiderman
1 Len Inchworm
1) 4 Sets
SumoDeadLift x 3 reps
Rest 30 sec
HSPU x MR-1
Rest 90 sec
2) 7 Rounds ForTime
3 G2O 165/105#
10 EvilWheel
Cool
Weep Mayhap
Roll

6/24 WOD

Monday:

WarmUp
Row 500m
Mob: BandyHam
2 Rounds
5 PushUp
10 Squat

1) 4 Sets
Press x 3-5 reps @20X1
Rest 90 sec
TTB x 10-15 reps
Rest 90 sec

2) 3 Rounds ForTime
500m Row
15 HR PushUp
25 KBS 2/1.5 pd

Cool
Roll

James was the first to toss around KB Josh! 72lbs. Thank you for the going away gift Josh! you rock!
James was the first to toss around KB Josh! 72lbs. Thank you for the going away gift Josh! you rock!

6/23 Bring a Friend Day!

Bring a friend day is this Sunday!

2:00pm Intro to CrossFit
2:00pm Oly class for members only
3:00pm Mobility – open to members and friends
4:00pm Team Wod- open to members and friends!

This is a great time to share your CrossFit love with family and friends. Save the date! Sunday, 6/23th at 4:00pm.

If your friend signs up in June you both will get free access to Sat. boot camp at 11:00am, (our only no barbell CrossFit class), for free for the month of July. You both will also be entered into a drawing to win a new CFSWP t-shirt !

#CF#Community#CFSWPfun!

Reminder: Next Bring a friend day is Sunday, July 7th at 4:00pm! 4:00pm WOD, followed by paleo potluck and BBQ with our friend Zeph from Proletariat Butchery! We will be celebrating Shannon and Jame’s birthday as well!

Join us for this fun community event: Fight Gone bad!

* As always these WOD’s can be scaled.

6/21 WOD Happy Birthday Jill C!

Friday:

Birthday WOD

WarmUp
Row 500m
Mob: BandyLunge
2 Rounds
5 PullUp
5 FS (BB)

1) 3 Sets
FrontSquat x 3-5 reps @20X1
Rest 60 sec
StrictPullUp x MR-1 @20X0 (weight them if you are doing more than 10 reps)
Rest 60 sec

2) Tabata DeadLift
Rest 4 min
Tabata PushUp
Rest 4 min
Tabata SitUp

Cool
Roll

Not 60 yet! Jill celebrates her birthday at the gym at the young age of 59! Kicking butt is what this amazing lady does.
Not 60 yet! Jill celebrates her birthday at the gym at the young age of 59! Kicking butt is what this amazing lady does.

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