WOD | SEPTEMBER 14, 2015

WOD:

MetCon: 

     For Time: 

     10-8-6-4-2 

     Muscle Up 

     *25 x Wall-ball after Rounds

COMPETITOR'S WORK:

Weightlifting: 

     A. Power Clean: Build to Heavy Single 

         Drop Sets: 4 x 1 @ 85% of Heavy

     B. Front Squat - 3 x 3+ @ 80% 

Gymnastics: 

      Rest.

Conditioning: 

      Rowing Stroke Pyramid 

     10-20-30-40-50-40-30-20-10

     *Number indicates hard pulls and soft pulls - 10x Hard / 10 x Soft / 20 x Hard...

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

Mobility and Performance Series

         - Verge CFC - TOMORROW @ 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