REMINDERS:
Stand Up to Cancer Event T-Shirts and Tanks: Place order HERE by 9AM Friday if you want one! Very few extras will be ordered.
Gym closed for regular classes this weekend for a CrossFit coaches’ seminar — but we do have a couple options for you!
- Join your fellow members at Rock Creek Park at 8:30AM on Saturday for a Trail Run/Walk followed by Mobility/Yoga. (Does NOT count as a class!) Details and copies of trail maps at the gym.
- We’ll have Open Gym from 5:30-7:30PM on Sunday after the seminar is over! Remember that Open Gym DOES “count” as a class if you’re on a limited membership — please sign in on Wodify when you arrive.
WOD
“Three By Four”
3 Rounds of 4:00 work, 4:00 rest — score is # of burpees completed for each of the 3 rounds
AMRAP 4′
3 Rounds of “DT” at 95/65
Max Burpees Over Bar in remaining time
REST 4′
AMRAP 4′
2 Rounds of “DT” at 135/95
Max Burpees Over Bar in remaining time
REST 4′
AMRAP 4′
1 round of “DT” at 155/105
Max Burpees Over Bar in remaining time
Each round of “DT” is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Scale weights as needed: choose three ascending weights (e.g. 65/45, 95/65, 135/95)
Cool-Down
Group Stretch – Coaches’ Choice