Wake UP!

Question:  What’s the first thing you want to do with your day each morning?

If the answer isn’t to come to an early CrossFit WOD, it certainly should be!  Especially when we’ve got so many new early morning classes to choose from.

Please don’t forget that we now have four 7:00 a.m. class options for you, from Monday through Thursday.  And the best part is our new 8:00 a.m. class option, which is currently offered five days a week, from Monday through Friday.  The 8:00 a.m. time slot is perfect for those of you who feel that 7:00 a.m. is just too early for your sleepy brain, yet you still want to squeeze a WOD in before your other daily commitments.

The most important detail to remember is that this new class schedule is being offered on a trial basis.  Unfortunately, if we don’t see a steady attendance in the new classes, we will look at dropping them from our schedule.  So wake up, get into the gym, and give our morning classes a try!

QOD: Have you found that you have a time or times where your athletic performance is optimal?  Do you adjust your workout time for more adaptability?  has it affected your athletic performance?

Today’s Workout

Buy-in: 3 rounds – 8 jumping ring dips, 8 dowel dislocates, 8 walking lunges, 8 double crunch

WOD:  Chopt

We’ve done this wod once before – in March of this year.  It consists of 3 mini-wods.  Combine your time for all 3 to get your score.

Ideally, there will be about a 5 minute break between WODs.  Distribute athletes in different WODs as needed.

WOD 1. 3 rds: 20 squats, 15 ring dips

Zone 2 – scale ring dips as needed (or sub for pushups)

WOD 2. 3 rds: 10 burpees, 15 box jumps (20/24)

Zone 2 – scale box height as needed

WOD 3. 3 rds: 10 wallballs, 15 kbs (35/55)

Zone 2 – scale wallball and kbs as needed

Cash-Out: Easy stretch and roll


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