|Address||6788 Kilowatt Circle|
Blacklick, OH 43004
Like, Tweet or +1 CrossFit Future
Saturday's WOD: TIER 1 1 Minute at Each Station for 3 Rounds: Max Box Step Ups Max Push Press Max Calorie Row Max Wall Balls Max Kettlebell Sumo Deadlift High-Pull Rest 1 Minute Between Rounds TIER 2 & TIER 3 “Fight Gone Bad” 1 Minute at Each Station for 3 Rounds: Max Box Jumps @ 24”/20” Max Push Press @ 75#/55# Max Calorie Row Max Wall Balls @ 20#/14# Max Sumo Deadlift High-Pull @ 75#/55# Rest 1 Minute Between Rounds
Tomorrow regular class at 9:00am open gym at 10:00-11:00am. In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (53/35) 400 Meter Run 80 Push-ups 400 Meter Run 60 Box Overs (24/20)** 400 Meter Run 40 Over-Unders*** *Teammates will perform the 400 Meter Runs together and must stay within arms reach. **Any way you get over the box counts. Hurdle it, on then over, step up and over. *** Partner 1 planks while partner 2 jumps over, crawl under and stand for 1 complete rep.
WOD- Saturday, Aug 30 Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue Smash …
Are you ready to do anything for 4 minutes and 56 seconds? That's how long Hollis of Juggling for Jude just juggled her soccer ball without missing a kick, juggling 461 consecutive times! She has now officially reached her juggling goal. If you are inclined to donate, now would be the time, so she can blow past her fundraising goal of $25,000 for St. Jude Children's Research Hospital. Before you go enjoy your holiday weekend, keep in mind those less fortunate, and donate what you can. Thank you for your continued support as this summer project winds down. Be safe this weekend!
Prehab/Activation: SMR - lacrosse overhead rib mobilization, foam roll Lats 2 min Banded rack stretch -then- 5 Alternating rounds between: -max quality reps Dragon Flags -max time held in a free standing handstand in 1 minute -then- AMRAP in 15 minutes: 100m sled drag forward (132/88) 50m sled drag backwards 10 plate burpees (22/10) 30 double unders