My favorite part of CrossFit by far is the community! What does that mean? Well, in a macro-sense we’re all a big family…but in a micro-sense it’s about meeting new friends, workout buddies, or “swole mates”.
It’s tough when you’re a member of a traditional gym or training by yourself at home to be motivated sometimes. No doubt having a workout buddy has many benefits.
You have someone to chase (or to chase you), someone to keep you accountable, someone to encourage you, someone to check your form and keep you safe…
…and sometimes if the situation is right, someone to share the work with!
We’ve been doing benchmark Fridays for some time now, and we’ve decided to mix things up moving forward with Partner WOD Fridays!
I think this is a great way to bring some fun back to Fridays and make it a cornerstone of the week. Often times we’re beat up from the week, or we want to save something in the tank for Oly Class on Saturdays (more on that later).
Partner WODs are the best way to get in a great workout, have a TON of fun, and kick your weekend off the best way.
Tomorrow on Saturday, November 7 our OLYMPIC DRILLS FOR SKILLS CLASS RETURNS! Now at an all new time 10:00am-11:30am! Oly Class is another great way to share your fitness with a buddy. No better time to be able to work on your most technical lifts with the eyes of a friend to help you along!
Of course we’ve always got the mega popular Shred Sesh before that at 9:00-10:00am and Energizer at 10:00-11:00am on Sunday.
Last but not least, this Saturday morning at 9:00-9:45am is our first ever CrossFit Kids! It’s totally free to check out and get all the info on this exciting new program!
Even if you’re just curious, I highly recommend coming to this first one to get all the info you need. I’ve had a lot of questions about the age group. This one is labeled as 8-12 year olds, but if you have a 7 or even 6 year old that you think might be interested, bring them on by and we’ll see if it’s a good fit!
TEAMS OF 2 – FIRST FRIDAY PARTNER WOD!
PART A: 4 MIN AMRAP BB CURL LADDER
REST 1 MIN
PART B: 4 MIN AMRAP PUSH UP LADDER
WOD: COMPLETE 5 ROUNDS:
30 DEADLIFTS (225/175#)
40 BOX JUMPS (24/20″)
50 PULL UPS
LADDER # 1: AMRAP in 6 MINUTES, Add 1 Rep to each movement each round:
1 Burpee + 1 Air Squat
2 Burpee + 2 Air Squats
3 Burpee + 3 Air Squats…etc. for AMRAP in 6 MINUTES!
REST 2 MIN
LADDER #2: AMRAP IN 6 MINUTES, Add 2 REPS to each movement each round:
2 Ring Rows + 2 Walking Lunges
4 Ring Rows + 4 Walking Lunges
6 Ring Rows + 6 Walking Lunges….etc. for AMRAP in 6 MINUTES!
REST 2 MIN
LADDER #3: AMRAP IN 6 MINUTES, Add 3 REPS to each movement each round:
3 KB Swings + 3 x 10 M Shuttle Runs
6 KB Swings + 6 x 10 M Shuttle Runs
9 KB Swings + 9 x 10 M Shuttle Runs…etc. for AMRAP in 6 MINUTES!
REST 2 MIN
CASHOUT IS TABATA AB MASHUP:
:20 x Sit Ups / :10 Rest
:20 x Flutter Kicks / :10 Rest
:20 x Side Twist Crunches / :10 Rest
:20 x Bent Knee Hollow Hold / :10 Rest
x 4 SETS (8 MINUTES)