Can’t Fake Effort – CFS

Aug 6th, 2016

Category: CrossFit

Can’t Fake Effort – CFS

Pre-WOD Mobility

Pre-WOD Mobility


Fuel Bar Update:
We will no longer be accepting cash in the jar at the desk for fuel bar purchases. Please use the sheet located on the front desk to make note of your fuel bar purchases. Purchases will be added to your account and processed as part of your next monthly membership payment. If you do not have a payment account on file with us, please see a coach to pay or to set up an account to pay with. We apologize for any inconvenience and thank you in advance for your cooperation!

Midline
Double Tabata (4x)
1. Plank-ups
2. Hollow Rocks
3. Jack Knives
4. Sit-ups

WOD
EMOM14
Odd- 15/12 Calorie Row
Even- 12 Burpees

Rest 3 Minutes

EMOM14
Odd- 200m Run
Even- 30 Double Unders

Level 2- 12/10 Calorie Row, 10 Burpees 150m, 20 Double Unders
Level 1- 10/8 Calorie Row, 8 Burpees, 100m, 40 Singles
ADV- 15 burpees/50 Double Unders

Strongman WOD
EMOM 20
Even minutes: 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Odd minutes: 3 Stone to Shoulders – choose your own weight
*Just a reminder, Strongman class has been cancelled, but give this workout a try on your own during Open Gym!

DISCUSSION 2 Comments

  1. Sean Flannery 08/06/2016 at 5:56 pm

    WOD 1: emom 14 complete, adv
    WOD 2: emom 14 complete, adv

  2. jason barrow 08/06/2016 at 4:15 pm

    WOD1: 1 missed Rx
    WOD2: 0 missed Rx