Jul 12
19
Double Under, Plank, Leg-up Hold – Friday
Stina’s Going Away WOD! We’ll miss you Stina! Thanks to everyone who made it to her big send off!
Friday’s WOD
As many reps as possible in 5 rounds:
- 2 minute double unders
- 1 minute front plan hold*
- 1 minute leg-up hold (over a KB)*
*10 rep penalty (minus 10 reps from your final score) for dropping out of a hold position
We’re busting out the speed ladders for a warm-up again today! Let’s work on that speed, coordination and agility. Then we’ll practice double unders!
This Saturday we’re closing the Box at 10:00 am! The 10:00 and 11:00 am sessions are canceled for the Dirty Dash.
This Sunday at 2:00 is the CrossFit Intensify Summer BBQ and Potluck! We’re celebrating our incredible Team and the big expansion of the Box!
We’ll also be announcing the winners of the CrossFit Intensify Spring Challenge and handing out a bunch of Dedication shirts! Make sure you can come on Sunday! It’s going to be blast.
Please try to coordinate a little on who’s bringing what to the potluck. I’ve started a thread in Intense Friends. Let’s figure out what each of us should bring.
Saturday, August 4th is the 2nd annual Evviva Urban Challenge put on by our friends over at CrossFit Evviva. Partner up with someone and take on the challenging obstacles and surprise workouts. For more info CLICK HERE.
Push Press, 500m Row
