Strength: 10 min. EMOM
- Min. 1: 5 Roll to Candlestick
- Min. 2: 65% x4 Bench Press
WOD: 16 min. EMOM
- Min. 1: 12 cal. Row
- Min. 2: 20 Push-ups
- Min. 3: 20 Split Jumps
- Min. 4: 5-8 Strict Pull-ups
Post Workout: 3 Rounds
- 10 Barbell Roll-outs
- 6 Back Bridges
Challenge of the Week: Max L-sit.
*Post score to whiteboard
SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!
WOD for Wishes
Saturday, July 11th at 9:00 a.m. at Murray Park
WOD for Wishes, in support of the Make-A-Wish Mid-South, is a fun community workout for anyone and everyone!
EVERYONE is invited to join us in helping raise money and awareness to grant a wish for children. You do not have to do CrossFit to participate.
Suggested donation is $5 to participate and all other donations will be accepted as well!
No Grains Homemade Bakery will have a "Paleo Bake Sale"! Proceeds will go directly to the Make-A-Wish Foundation. All items are prepared using only natural ingredients and without grains.
Make-A-Wish grants the wishes of children with life-threatening medical conditions with the purpose of enriching their lives with hope, strength and joy. With the help of donations and volunteers, Make-A-Wish grants a wish every 38 minutes. In Arkansas alone, Make-A-Wish Mid-South granted 123 wishes in 2014. Whatever the odds, whatever the obstacles ... wishes find a way to make the world better.
Donations can be made at the event, or online here.