ok, Brent gave me this idea, which was blatantly stolen from recent Outlaw programming. Start the clock for 60:00 at the beginning of the class, right on time! Follow this agenda: (stay on track and start the WOD exactly on time, dilly-dally types can catch up!)
Scaling groups for all WODs: A: 65/45 B: 95/65 C: Rx
0:00 – 15:00 – Warm Up, Technique, Set Up Wods, complament each other on our resepctive awesomeness.
15:00 – 25:00 – WOD 1: AMRAP 10:00: (record total reps + weight)
25:00 – 30:00: Set Up Next WOD/Recover
30:00 – 40:00 – WOD 2: AMRAP 10:00 (record Total DU/Cleans)
40:00 – 45:00: Set Up Next WOD/Recover
45:00 – 53:00 – WOD 3: AMRAP 8:00 (record Total reps and weight)
53:00 – 60:00: Clean Up, Write awesomeness on the board, high fives, leave a champion.
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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