WOD | SEPTEMBER 10, 2015

WOD:

MetCon: 

     For Time: 

     25 x Calorie Row 

     35 x KB Swing (70/53)

     75 x Goblet Squat 

     35 x KB Swing 

     25 x Calorie Row

*7 x Burpee every time KB is dropped

COMPETITOR'S WORK:

Weightlifting: 

     Snatch Balance - Build to Heavy 2 

     Drop Sets: 3 x 2 @ -10%

Gymnastics: 

      Wall Facing Handstand Progression 

Conditioning: 

     - 21min Row w/ Rate Increase: 

         Row a single 21 min piece. Row the first 6mins @ 20spm. Then row 5min @ 22spm, 4min @ 24, 3min @ 26spm, 2min @ 28spm, and 1min @ 30spm.

.      

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

Mobility and Performance Series

         - Verge CFC - Tuesday, September 15th @ 8pm 

         - Verge CFFW - Wednesday, September 16th @ 7:30pm

Schedule Change

         - New Extra time now available at Verge: 7am-8am, Monday - Friday

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate