Blog Changes

Well, posting a WOD isn't cutting it for our blog.....I think it's more important to focus on our community of CrossFitter's. If you need help with a scaled down WOD, please email or call.

Last Thursday we had a great crew in. Dan Mooney (the middle Mooney) was in with Andy, Jason, & Jason. Now, Andy has been coming in for a few months & Dan trains with his brothers (Chris & Nolan) in the garage. They can handle just about anything. The other guys were in for their first time. (Actually, 1 of the Jason's came in for our inaugural class back in the late spring). Our workout went like this.

Warm-up
3 rounds of 10-15 reps.
push-up
squat
sit-up

Chin-up ladder

Turkish Get Up. Andy does a great job of demonstrating & explaining this movement.



Skill Work for the new guys consisted of swings & Deadlifts. We had them using a hex dumbbell set on it's end.



Seeing as we had 4 athletes (don't be confused or intimidated, everyone is an athlete) we did 4 stations for our WOD.

3 Rounds of 1 minute each of the following

Deadlift
DB or KB swing
Sit-ups
Burpees

rest 1 minute after completing the circuit.



This was scaled to ability & experience with the movements.

Everyone gave great efforts & we're hoping the new guys come back soon.