Olympic Lifting Friday
Open Gym 'WOD For Christina'
This Sunday, 7/16 Open Gym is on the schedule from 9:00-11:00am. Open Gym is a GREAT time to work on weaknesses or make up a WOD you may have missed during the week.
This week, we are hoping to gather a group of people to hop in on a tribute WOD for the sister of former 802 Coach, Mike Crow. Mike's sister, Christina, passed away on July 4th after a hard battle with brain cancer. Although we never had the pleasure of meeting Christina, we have heard so many stories of her over the years as Mike and her were quite close. For those of you that don't know him, the legendary Mike Crow, was one of our very first coaches at 802. Mike will always have a special place in our hearts and we are honored to jump in on this tribute for his sister.
Christina has 2 young children and the family has set up a GoFundMe if any of you would like to make a family donation. Regardless, PLEASE JOIN US! The WOD will begin at 9:30am.
THE MOBILITY
THE WARM-UP
1 Round then coach led:
5 Jumping Jacks
4 Air Squats
3 Squat Jumps
1 Burpee
Gravel Run
THE STRENGTH
8-9 Rounds following a 2 min Loop
*This is a complex meaning you will movement from one movement to the next without setting the bar down
Front Squat
(new crossfitters should always perfect the PJ before the SJ)
THE METCON
*REPEAT WOD FROM 7/15/23* FIND YOUR SCORE BELOW AND TRY TO REPEAT IT!
12 min As Many Calories & Power Clean & Jerks As Possible
:30 Max Cal Row
:30 PC&J 135/115
:30 REST
