Announcements Thursday 15th GYM Closed after 10am * Endurance Class meeting by Pilot House Down town on River St (bridge side) at 12pm; call Clark for directions (910) 617-6665 Friday 16th LOOP OFFSITE WOD 5:30am, 12:00pm, & 5:30pm CrossFit 12:00pm, & 5:30pm Foundations * Meet at the bathrooms at Wrightsville Beach Park 5 min Prior to Class time Saturday 17th OFFSITE WOD 9:00am CrossFit 9:00am & 9:30am CF KIDS * Meet in front of new gym. 6416 Amsterdam way Sunday 18th & Monday 19th CLOSED for final move and cleaning Tuesday 20th First WOD in NEW FACILITY! Main - Endurance Class View Public Whiteboard: bit.ly/1y3gDgc WU: END PREP (No Measure) 10 min Run @ z1 5-10 minutes of Mobility Work A: Metcon (AMRAP - Reps) Death by Burpees + Hill Sprints EMOM until failure Min 1 = 1 burpee Min 2 = 1 hill sprint Min 3 = 3 burpees Min 4 = 1 hill sprint Min 5 = 5 burpees Min 6 = 1 hill sprint etc * Continue to increase burpees on the min up the ladder until you cannot finish within the min * Recored total rep count of Burpees Cool Down 5-10 min Cool Down Jog @z1 + Mobility Work
Posted on: Fri, 16 Jan 2015 00:19:42 +0000
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