Stay Home if Your Sick

Melaina Neisner | 11/12/2018 | 3

Hey Team, Tis the season for colds and flus! and this is Mel here with a friendly reminder TO STAY HOME IF YOU’RE SICK. Do not bring us your germs. What I mean is, if you are sick enough to call out of work your sick enough to stay home from CrossFit.

In the mean time, I hope everyone had a delightful weekend! Here is what we have for you tomorrow!

STRENGTH:

Front Squats x3

WOD:

EMOM 12 (Every Minute On the Minute)

odd) 250/200m row

even) 4 bear crawl sand bag drags

We’ll spend the front half of class working up to a heavy set of 3 for front squats. Then the work out today we’ll be alternating minutes of rowing and bear crawl sand bag drags. Today is the day to leave your ego at the door and make sure you are scaling yourself or allowing the coach to scale you appropriately. First minute (odd), y’all are going to need haul ass through this row, if you can’t finish a 250 or 200m row in under :45 seconds then you’ll want to scale the number of meters. For the second minute (even) you’ll do the 4 bear crawl sandbag drags, this number is also something that can be scaled as well. (4 bear crawl sand bag drags = 4 lengths of the room; down is 1, back is 2 etc) Today’s wod is fast paced and total lung buster, just keep moving, friends. You can do this! You can and will crush this work out!

A note on scaling: Scaling options are there for safety reasons, obviously, but they are also there to maintain the stimulus for each workout. each work out has an intended stimulus, when you scale you are not doing any less work, it is about allowing all athletes to stay in the appropriate time frame. Todays work out there is a very specific time frame in which we need you to stay in, if you cannot complete 250/200m row within :45 seconds, that is okay! We want to give you a target to hit that is something you can achieve!