Yes! We regularly schedule “Bring a Friend” days for our WODs. This would be a great opportunity to ask your friend to come check out CrossFit. Alternatively, we offer FREE Community workouts every Thursday at 6:30pm and Saturdays at 10:15am. Check out our blog for upcoming “Bring a Friend” days.
Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.
AMRAP 20 FQ
5 strict pull-ups
10 honest push-ups
FQ = For Quality (over time or weight)
Score total rounds + reps completed.
Today’s intent is to ratchet up the intensity, but with our best form. PU progression – RR, BSPU, or reduced to 3 reps.
RR = ring row
BSPU = Banded strict pull ups