Crossfit Hard Community!

Is there a better way to celebrate a week of hard

workouts besides eating and drinking things you

probably shouldn’t?

Come join all your favorite coaches and workout

buddies for dinner and drinks!

Where: Jaleo- 7271 Woodmont Ave. Bethesda MD

20814

When: October 21 @ 7:30

Please feel free to bring whoever and we hope to see

you there!

 

Coach Josie 

 

 

 

WOD 09302016

Have you ever been surfing? If so where?

***Please reserve classes on Wodify. This will subsequently require you to not only reserve your classes on Wodify but sign-in when you arrive as well.

Once 15 reservations are made for any class, any other reservations will be placed in an overflow queue. Any reserved spots that are no-shows or unsigned in at the time of class will be given to members on overflow present.

This is not only for the obvious reason of making sure we have adequate member-to-coach staffing but also to begin evaluating our staffing and class needs to add and adjust where needed. Our goal is not only continuous improvement but also anticipating that need ahead of time where we can, and without data/feedback from you all, it’s not possible.

Here is a guide on how to reserve your classes:

https://wodify.zendesk.com/hc/en-us/articles/209426137-How-do-I-make-a-reservation-for-a-class-

Warm-Up 14

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

Five rounds for time of:
10 Pull-Ups
5 Handstand Push ups

Cash Out

Tabata Double Unders

Out of Town WOD

8 minute AMRAP
5 Box Jumps, 24/20
10 Pull-ups
15 Push-ups

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