TUESDAY, MAY 31, 2016

Workout of the Day: Monday 4-23-12

WOD 1: Coach Mike Metzgers Birthday WOD… he’s turning 30 so here ya go!

30 of each for time: (Max 25:00)

  • Lunges
  • pull ups
  • burpees
  • pistols (sub squats)
  • Double Unders (4 to 1 singles)
  • Supermans
  • ****Stop and sing happy birthday to mike*** (for real.. the whole song, all classes)
  • Situps
  • KB Swings (53/35)
  • KB push press (53/35, one KB)
  • Touch N Goes
  • Man makers- no dumbells
  • Run 400 m

WOD 2: AMRAP 5:00 (stretch calf muscles beforehand… a lot)

  • Box Jumps (24/20)


…and here is Mike, in probably the best picture he has ever taken!

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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