Two Weeks To Go!

Two weeks to go!

August 14th we will be tying the knot. After the ceremony we invite all of our friends and family to join us for a reception at the gym!

RECEPTION DETAILS:

Saturday (8/14) at 7:30PM at CrossFit Train
Wear Wedding attire
No dinner will be served but drinks, snacks, and dessert will be provided
No need to RSVP, all are welcome!

GIFTS:

We are not registered but if you would like to give us a gift we would love anything gym-related. 

Rogue gift cards are much appreciated! 

If you prefer physical gifts, here’s our list: Rogue mats, dumbbells, bumper plates (25/15/10-lbs.), stall mats, lacrosse balls, chalk, etc.

7/31/21

WOD

“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.

Derek Eason
Cindy

7/29/21

WOD

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Derek Eason
Plum

7/28/21

WOD

On a 12:00 Clock:
4:00 Max Power Cleans (135/95#)
4:00 Max Calorie Row
4:00 Max Double Unders

Derek Eason
Fig

7/27/21

WOD

For Time:
400m Run
50 Sit-ups
25 Bar Muscle-ups
50 Sit-ups
15 Bar Muscle-ups

Derek Eason
Ringer 1 & Ringer 2

Extra Work

There will be 4 “Extra” workouts posted each week. They are posted straight to SugarWOD every Monday and can be found on the “Extra Work” board at the gym. You may complete any/all of the extra work outside of class, see your coach for further instruction and scaling.

7/26/21

WOD

For Time:
30-20-10
Calorie Machine
Toes-to-Bar

Rest 1:00

15-10-5
Burpee-to-Target (6")
Overhead Squats (135/95#)

Derek Eason
“DVB”

7/24/21

WOD

For time, with a Partner:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Derek Eason
Sumo Style

7/23/21

WOD

Sumo Deadlift 5-5-5-3-3-3 reps

Accessory:
5 x 8 Strict Pull-ups
5 x 8 Strict Ring Dips

Derek Eason