CrossFit Martha's Vineyard

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