Free WOD: Teams of 2: AMRAP 25:00
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So very sadly Tyler and Chelsey will be leaving CFS as they graduate college and move on to bigger and better things! We want to wish them the best and send them off with a special WOD and after-party for those that are interested. We will have a potluck BBQ at 5:30 till whenever… some meat available for a small $$ and bring sides and beverages!
WOD 1: “Tyler and Chelsey’s Going Away WOD” Partner WOD: complete for time:
Alternate WOD 1: 3 rounds for time and weight:
Alternate WOD 2: 2 rounds for time:
WOD 1: Press 5-5-4-4-3-3-2-2 (record max 2-rep…. start light 50%-60% 1RM, progress to heavy!)
WOD 2: Complete for max reps:
Notes: Time for Med Ball Cleans starts as soon as you finish the run~!
WOD 1: EMOM 20:00
Scaling groups: A: 20 Singles, 5 P.U., 8 Squats B/C: Rx
Notes: Record the number of rounds completed!
WOD 2: Deadlift 20 reps for max total load (15:00 max time)
WOD 1: “Jackie” Extended version: Complete for time:
WOD 2: Pick one:
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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