WOD Blog

Mon, Mar 5 2018

Sat, Apr 14, 2018 at 8:00am 3rd Annual New You Challenge Orientation
Fri, Jun 29, 2018 at 6:30pm Ariel and Colin's Going Away Party at Jill and Mike's: Bring outside seating and a dish to share. Send off our beloved Phillips!
Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Tue, Oct 30, 2018 at 6:00pm Halloween Party!: Wear a costume, bring a dish to share, and bring friends and family :)
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class: Come in and learn some important skills that you need to have but hope you'll never have to use. 15$ donation goes toward CARDV. 10am - 12pm
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
Cardio: 14018 SHREDMetcon: 180305

14018 SHRED


Cardio: Time
Skill:
4 timed attempts max L sit hold

WOD: For Time

(UNLIKE last time, there is a 14 MIN TIMECAP, so scale accordingly.)

RX:
30 Wall ball shots, 20/14#
Row 500 (or run 400)
30 DU's
30 Burpees
30 DU's
Row 500 (or run 400)
30 Wall ball shots

Intermediate:
20 WBS, 14/10#
Row 500
30 DU's
20 Burpees
30 DU's
Row 500
20 WBS

Beginner:
20 WBS, 10/8#
Row 300 m
30 single skips
15 burpees
30 single skips
Row 300 m
20 WBS

100% 0%
TodayAll Time

Jillian D11:45  Green Band
Jason C16;14 Rx 21 seconds

(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)