Happy March!

WOD:

Option 1

800m run
40/30 cal row
20/15 cal bike

600m run
30/20 cal row
15/10 cal bike

400m run
20/15 cal row
10/7 cal bike

Option 2

Open Gym

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the kids acclimated to the supervised kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

Teams of 3

A. 3 Position Clean (floor,knees,pockets)

12 mins to build to a heavy complex

1 bar, score is sum of all 3 lifts

B. Teams of 3

15 min AMRAP

12/9 Calorie Bike

6 Lateral Bar Burpees

3 Power Cleans (155/105)(115/85)

*waterfall style*

Option 2:

20 min AMRAP

6 Power Cleans (95/65)

30 Banded Ski Ergs

18/12 Calorie Row

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the supervised kids acclimated to the kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

4 Rounds

400m Run

3rds “Macho Man” (135/95)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Option 2:

4 Rounds

400m Run

3 rounds

3 MB Turkish Get-Ups (each side, 20/10lb slamball)

6 MB Squats (30/25)

9 Slamballs

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the kids acclimated to the supervised kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

5 Rounds

5 Strict HSPU’s

10 Strict Pull-Ups

100′ Walking Lunges

20 Abmat Sit-Ups

Option 2:

EMOM x 20

pick 2-4 movements and cycle through

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the supervised kids acclimated to the kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

5 min AMRAP

Buy-in: 50/35 Calorie Row

12 Deadlifts (185/135)

8 Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 35/25 Calorie Row

8 Deadlifts (225/155)

8 Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 20/15 Calorie Row

4 Deadlifts (245/165)

8 Box Jump Overs

Option 2:

3 Rounds

20 Shuttle Sprints

20 Lateral Box Step Ups

40 second Hanging Tuck Hold (scale to bar hang)

rest 3 mins

3 rounds

10 DB Burpee Step Ups (50/35)(35/20)

15 DB Deadlifts

20/15 Calorie Bike

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the supervised kids acclimated to the kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

A. EMOM X 8

Snatch Grip Deadlift

Snatch High Pull

Power Snatch

B.

25-20-15-10-5

Power Snatch (75/55)

Toes2Bar

Burpees

Option 2:

4 Rounds

25 Weighted Sit-Ups (25/15lb DB)

25 Plank K2E’s

25/18 Calorie Bike

25 Banded Good Mornings

25 Banded Reverse Hypers

25 Floor2Bar Touches

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the supervised kids acclimated to the kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

20 min AMRAP

30 Single Arm DB Push Press (video)

30 Double-Unders (45 SU’s)

30 Wallballs

30 Double-Unders

Option 2:

16 min AMRAP

15 Single Arm Alternating DB Bench Press (video)

40 Plate Hops

15 Curtis D’s (video)

40 Plate Hops

“Curtis D’s” – 1 DB Hang Power Clean, 2 Lunges, 1 Push Press with 1 DB

WOD:

Option 1:

1200 m Run

63 Sit-ups

36 Push-ups

800m Run

42 Sit-ups

24 Push-ups

400m Run

21 Sit-ups

12 Push-ups

Option 2:

OPEN GYM

WOD:

Option 1:

Teams of 3

25 min AMRAP

12/9 Calorie Bike

12 KB Swings

9 Burpees

*complete full rounds before switching*

Option 2:

18 min AMRAP

25/18 Calorie Row

18 DB Clean&Jerks (50/35)

18 Slamballs (30/20)

Starting March 3rd, we will be running a “Parents Class” every Tuesday and Thursday at 10:00am.

This is a class dedicated to Moms and Dads who are home with their child but still need to hit a WOD.

The class will run for 1 hour, the first 15 mins will be used to get the supervised kids acclimated to the kid space,

the next 15 mins will be for wod review and warm-up, and then we will run a 20-30 min longer cardio wod.

Best part?! No experience needed! So if you are new to CrossFit, no worries, we will focus on longer metcons 

that don’t require extensive knowledge of barbell and gymnastic movements. Parents can purchase

a 2x/week monthly membership for $120 or a 10 pass punchcard for $150 (expires after 3 months)

Contact Coach Sara for questions or more information at crossfitmv@gmail.com. Let’s get Mom/Dad Fit!!

WOD:

Option 1:

A. Back Squats x 5

B. For time

1000 meter Row

50 Thrusters (45/35)

30 Toes2Bar

Option 2:

A. Bench Press x 3

B. 12 min AMRAP

30 DB Step Ups (35/20)(20/18″)

20 Push-Ups

10 Toes2Bar