Happy New Year!

Reminder — The Committed Club Challenge! A year-long attendance challenge.

Attend and sign into 16 or more classes and/or Open Gym in a calendar month and you will be recognized as a Committed Club Member and be entered into a drawing for a $50 credit at the gym–membership, apparel, supplements, yoga, special programs.

Do it for each month in a calendar quarter, i.e. Jan./Feb./Mar., and be recognized by the community as a Quarterly Committed Club Member where the prize drawing will be 2, 1/2 mo. membership dues credits.

Do it for the whole year and in addition to being in each of the monthly and quarterly prize drawings, you will be recognized by the community for your exceptional dedication to your fitness, wellbeing and Bad-assery and be eligible for the Grand Prize drawing at the end of the year–an extra special reward (TBD) as well as a complimentary Committed Club special edition T-shirt.

CrossFit Wynwood – CrossFit

View Public Whiteboard

Metcon (No Measure)

EMOM x 9:00

Min 1 – 0:30 Plank on DB’s

Min 2 – 10 Renegade Rows

Min 3 – 6 Seated SA Arnold Press

_ _ _ _

Metcon (Time)

8 Rounds / 6 Rounds

250m Row

10 DB Burpees (35/25) | (25/15)

5 Strict Pull Ups / 5 Tempo Ring Rows
– Cap: 25:00

– For Ring Rows, use Tempo 2211

(0:02 Pause at Top, 0:02 Slow Eccentric)

– If finishing round 6 by 18:00 mark, continue for 7 & 8.