Hero WOD

Great week in the gym and we have had some awesome attendance days.  We had 115 people on the white board the other day, which crushes our last record of just under 100 so keep up the good work!!!  Consistency, diet and mobility/maintenance is key when trying to achieve results you want:-)  Also, we have a ton of new people joining our CrossFit Family so please introduce yourself and make them feel welcome!  Let’s hope the weather stays nice for a while because the runs outside have been great…tough for me since I haven’t done much running all winter;-)  See you all in the gym and I hope you all have a wonderful Thursday!!!!!!!!!!!!!!!!!!!!

* The gym will be closed on Easter, this coming Sunday.  Sorry for any inconvenience.

1.)  3 rounds of:

– 8-10 GHD sit ups (sub: straight legged v ups)

– 8-10 Box Jumps (choose a height that you can get into a rhythm with and rebound each jump)

– 8-10 Pistols (4-5 per leg)

2.)  3 rounds of:

– 4-6 Ring dips (with a hold at top)

– 4-6 Chest-to-bar pull ups or substitute for: 4-6 muscle ups

3.) 8 minute AMRAP of:

– 20 Alternating reverse lunges

– 1 Gasser ( sprint down and back)

– 10 Hollow Rocks

Cascade CrossFit