Pull-Up, Double Under, Overhead Squat – Friday

Janice is back for another month!

Schedule Change: In light of (pun intended) the total solar eclipse being at 10:15am we’ll be moving the 9:30am West class to 9:00 on Monday the 21st  for that day only! The 9:30 class at Mohawk will stay the same that day, so be sure to come to the 8:30 class instead of 9:30 if you want to see the Eclipse!

Join your fellow CrossFitters for an end of summer get together at the Beer Garden on Saturday, Sept. 9th! Everyone is invited! More info and RSVP here.

Friday’s WOD

4 x 3 min AMRep:

  • 12 pull-ups
  • 50 double unders
  • max rep overhead squat in remaining time

Rest 1 min between AMRep’s.

Score is total Overhead Squats.

Please note: when logging scores in beyond the whiteboard, input 4 in the rounds completed box. Then, boxes will appear for inputting overhead squat reps each round. Fill in your OHS reps and leave all other boxes blank.

Scaling Options

Supplemental

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Row, Burpee, Run! – Thursday

Heidi has been improving on her pull-ups!

The 6th Annual Labor Day Community workout is a few weeks away! Join us Labor Day September 4th at 10:00am at Alton Baker Park for the biggest workout of the year in Eugene and Springfield! All are welcome: beginners, family, friends, kids! More info and RSVP HERE 

Thursday night Yogility at Mohawk at 5:30 pm! 

Thursday’s WOD

Scaling Options

Supplemental

 

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Open 12.3 – Wednesday

Hailey has been staying dedicated despite injuries by modifications to her workouts

Everyone should sign-up for The Everyday Warrior Battle Series if they can! It’s only $20 and the registration fee for this fun beginner-friendly online competition goes to support CrossFitters currently battling cancer. Affiliates with 25+ registered Battle Series athletes receive a free banner to hang in the box, so sign up for a great cause! For more info, click HERE.

Wednesday’s WOD

Scaling Options

Supplemental

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Partner Challenge Day 2 Tests – Tuesday

Alex is on a roll!

Challenge participants: Be sure to check your email for a results submission form this Sunday, the 20th. We’ll also be posting a link for the form in Intense Friends. Anyone who wants to qualify for prize money will need to fill this out.

Also, if you’re in the challenge, we’re going to try and complete your body measurements by the end of the day Sunday.  Please try to grab a coach this week before or after your classes or email us to schedule a time.

Tuesday’s WOD

Strength – Challenge Test 4

Back squat 5-5-3-3-1-1-1

Build up to a one rep max!

Conditioning – Challenge Test 5

3 minutes as many back squats as possible at 50% 1 rep max.

Scaling Options

Supplemental

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Sit-Up, Burpee, Run – Monday

Let’s get some PR’s!

It’s the last week of the partner challenge! Retests of the challenge workouts will be this Monday and Tuesday, the 14th and 15th. If you can’t make it in on those days, let a coach know and we’ll schedule a make-up time for you to complete your workout(s). Time to see how much you’ve improved over the last 6 weeks!

Monday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Sit-Up, Burpee, Run – Monday