Our new beginner cycle starts THURSDAY 9/9 at 6:30pm and runs every Monday&Thursday for the rest of the month

Monday, 9/6 is Labor Day and we will run a 5am, 6am, 8:45am and noon only.

WOD:
Option 1:

 10 min AMRAP
15/12 Calorie Row
 9 Strict HSPU

 rest  5 mins

10 min AMRAP
15/12 Calorie Row
9 Deadlifts (275/185)

Option 2:
Teams of 3
150 Back Extensions
150 DB Bench Press
200m Farmer's Carry
120 Back Extensions
120 DB Bench Press
200m Farmer's Carry
90 Back Extensions
90 DB Bench Press
200m Farmer's Carry

*1 team member works on back extensions, 1 team member work on db
bench, 1 rests*
*all go out for farmer's carry together*

Our next beginner cycle starts WEDNESDAY, 9/8/21

Monday is Labor Day, we will run the 5am, 6am, 8:45am and noon class only. No evening classes

WOD:

Option 1:

 10 min AMRAP
15/12 Calorie Row
 9 Strict HSPU

 rest  5 mins

10 min AMRAP
15/12 Calorie Row
9 Deadlifts (275/185)

Option 2:
Teams of 3
150 Back Extensions
150 DB Bench Press
200m Farmer's Carry
120 Back Extensions
120 DB Bench Press
200m Farmer's Carry
90 Back Extensions
90 DB Bench Press
200m Farmer's Carry

*1 team member works on back extensions, 1 team member work on db
bench, 1 rests*
*all go out for farmer's carry together*

New beginner cycle starts Monday!
Email crossfitmv@gmail.com to get a spot!

WOD:

Option 1:

60 MB Overhead Sit-Ups (14/10)
6 Rope Climbs
60 Air Squats
50 MB Overhead Sit-Ups
5 Rope Climbs
50 Air Squats
40 MB OH Sit-Ups
4 Rope Climbs
40 Air Squats
30 MB OH Sit-Ups
3 Rope Climbs
30 Air Squats

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom