WODS AND NEWS

EVENTS

FREE Crossfit WOD with a short Faith based motivational talk. Come to this BRAND
NEW BOX to have FUN, FELLOWSHIP and FITNESS!

Come join us for a FREE Foam Rolling Clinic with Dr. Brian Jestel of Airrosti immediately following the FREE Community WOD at CrossFit Sine Metu! Foam rolling helps prevent and/or heal soft tissue injuries that we may sustain during intense WODs. It also speeds recovery time and increases flexibility!

WOD


2/20 - It's Ok to Step on the Scale
Warm-up
Wake It Up
Choose One
500m Row/400m Run/1k AAB
Static Stretching Upper Body
0-5:00
Puppy Dog 0-:30
Thread the Needle :30-1:30
Eagle Arms in Saddle 1:30-2:30

Archer in Saddle 2:30-3:30

Pigeon each leg 3:30-4:30
Dynamic Warm-Up
Spider-Man
Walking lunge with reach
Bear Crawl/HSW
Monster walks
High knees
Butt kicks
Weightlifting
Deadlift (E2MOM for 12 minutes)
3 Deadlifts HEAVY but w/ perfect control to the floor
Metcon
Metcon
AMRAP 12:00
6 Burpees
18 Air Squats
Max reps pull ups

Score is total pull ups
1 set of pull ups each time.
Scale to allow to get some volume in.
Members should get at least 4 sets of pull ups in.
Midline
Midline Work3
100M Weighted Farmer's Carry

3 sets

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