Workout: Wednesday, Jun 5, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

NOCCO will be handing out free samples TODAY during the 12pm class!

4 Week Personalized Gymnastics Course

• Choose 1 movement you want to focus on
• 3x/week customized training program for 4 weeks
• One personal training session a week with a coach for 30 minutes

• Starts: Wednesday June 12th
• Sign Up: Write your name on the whiteboard at the front of the gym
• Registration Closes: Tuesday June 11th
• Cost: $100
• Early Registration: $75 if you sign up by Friday June 7th
• Giveaway: One FREE registration will be given away TODAY Wednesday June 5th; all you have to do is log your Wednesday workout into SugarWOD to be entered into the drawing. Winner will be announced Thursday.

Ride the Lightning
For time:
200m Run
21 Thrusters 75/55#
30/20 Cal AB
21 Thrusters
200m Run

100m Run
21 Thrusters 45/35#
20/15 Cal AB
21 Thrusters
100m Run

95/65# Thruster

Cool Runnings
AMRAP 7 min
7/Arm KB Or DB Push Press (Blue/Green or 50/35#)
14 Sit Ups

Green/White KB or 40/20# DB

Red/Blue KB or 70/55# DB