CrossFit Green Bay

Saturday, September 2, 2017

First Down

Please join us this morning for our weekly community workout at 8:15am. If you’re new to town or have lived here for years this is a great opportunity to come and meet some great people and get a great workout. All levels of fitness welcome. Don’t be shy come and hang out with us for a hour on your Saturday, you’ll be glad you did!
Labor Day we will be open from 8am to noon. We will be doing a team Hero WOD starting every hour on the hour with the last workout starting at 11am. Workout will be teams of 3. If you are wary of team workouts, don’t be this will be fun and will be easily scalable for all levels.
I wish you all the finest of fine Saturdays!

Yeah! No ditchin' your WOD because you"think" you'll be the weak link on your team. Your team, no matter the mix bag of athleticism on your team, loves you and supports you and makes sure you've scaled it so that you: 1. Don't die & 2. Can rock it better than you thought you could. They also pick you up and carry you if they need to. And you should be ready & willing to do the same. See y'all Monday!! 👊

Theresa Rosenquist 4:49AM on Sep 2, 2017

1.) 10 minute EMOM
Odd – 15 Burpees
Even – 15/12 cal Assault Bike
Note: scale to 12/12(9), 9/9(6)
2.) First Down
20 minute AMRAP
With a 2/1.5 pood Kettlebell
15 KB Swings
50m KB Overhead Walk (right arm)
15 KB Swings
50m KB Overhead Walk (left arm)
15 KB Swings
50m Farmer Carry (right arm)
15 Swings
50m Farmer Carry (left arm)
3.) tABata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.