MONDAY, JULY 28, 2014

Workout of the Day: Sunday 6-30-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!


Group Warm Up: Instructors choice


WOD 1: Make up a strength move from the week you may have missed and/or…


WOD 2: “LOREDO” 6 rounds of:

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • Run 400 meters

Scaling: A: 3 rounds, B: 4-5 rounds, C: Rx

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“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”Kirsten


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WOD Guidelines (workout of the day)

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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