AM Open gym is from 10 am to noon tomorrow (Sunday). Yoga and PM Open gym are still on.
Remember to head over to 3 Beans today! Opens at 7 am.
DRIVE at 8 am and 11 am today!
Great Episode this week on The 4th Pull. We chatted with Stan White- Owner of Outsiders CrossFit. Stan played Division 1 football at Ohio State and he competed in regionals in 2013 with a team. We also dive into The Charm City Throwdown and all the work and planning that goes into creating that event.
The 4th Pull Episode 11- Stan White
Strength WOD
Deadlift 8/8/6/6/4
WOD
20 Deadlifts
15 Burpees
20 Cals
12 min AMRAP
Fitness 115/75
RX 135/95
RX+ 185/95
DRIVE
“3 Beans WOD”
In Teams of 3:
(1 Person is always rowing, one person is working through the reps below, the other person is resting. Switch and break it up however you want. Score is total cals on the rower and total reps)
100 Burpees
200 Jumping Lunges
300 Wall Balls
30 Min AMRAP
**Ed told me he wanted a workout people would remember…I think this one will be a good test of endurance and teamwork**
**If you are in a team of two cut the reps in half and switch on and off of the rower. You will get less rest, but you can always rest on the rower…haha**
