May The Fourth Be With You!
Group Warm-Up Strength Push Press 3-3-3-3-3 WOD 3 RFT 15 Burpees 30 Wall-Balls (20/14) 400m Run
Group Warm-Up Skill Turkish Get-ups WOD KB Circuit
Group Warm-Up Strength Front Squats 3-3-3 WOD 15min AMRAP 10 Thrusters (95/65) 15 Pull-ups 20 Box Jumps (24/20)
Group Warm-up Partner WOD 6 RFT 20 Strict HSPU 30 Toes-to-Bar 40 Deadlifts (135/95) 400m Run Together One person working at a time. Must split the work in half.
Group Warm-Up Strength Deadlift 5-5-5 WOD 5 RFT 30 Lunges 20 KB Deadlifts 12 KB 1 Arm Presses All done with 1 KB (24/16)
Group Warm-up WOD 8 RFT 10 Snatches (75/55) 30 Double Unders
Group Warm-Up Strength Bench Press 5-5-5 WOD 4 RFT 10 Body Weight Bench 15 Chin-ups 20 DB Step-Ups
Body Weight Fun!
CrossFit is infinitely scalable. What does that mean? It means that your first day, the coaches at CrossFit Emerald Isle will assist you in finding the right weight, the right number of repetitions, the right movement, so that you can train to your potential, that day. Each day small gains are made, and as you get better, the coaches at CrossFit Emerald Isle will assist you and ensure that you receive the maximum benefit.
CrossFit is efficient. In one hour’s time, we take a small class through a warm up, teach the movements for the day, and run the Workout Of the Day (WOD). In one hour, you will likely be more productive than you are in one week at your standard gym. All of this happens under the watchful eye of the fully qualified coaches.
Try it out!