10 Min Ascend

Jan 11th, 2015

Category: CrossFit

10 Min Ascend

Encourage others as soon as YOU finish!

Encourage others as soon as YOU finish!

Bring a Friend Day is Back!
Next Saturday, January 17th is Bring a Friend Day during the 9:30 and 10:30am classes. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies.

This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork.

What: CFS Bring a Friend Day
When: Saturday, January 17 during the 9:30AM & 10:30AM classes
Who: You and your buddy! See you there!

Strength
Front Squat
3-3-3-3-3

WOD
10 Minute Ascending AMRAP
1 Power Clean (115,80)
2 Wallballs
2 Power Cleans
4 Wallballs
3 Power Cleans
6 Wallballs
….

Level 2 (95,65)
Level 1 (75,45)

At Home WOD:
50-40-30-20-10
Air Squats
Sit Ups

Scroll to Bottom Of Page for More “Travel WODs”

DISCUSSION 1 Comments

  1. Kendra 01/11/2015 at 8:20 pm

    Went light on squats since it was 4 days in a row. 105
    9+1, L2/14# ball