Announcements

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

Warm-up

2 Rounds

1:00 Row @Moderate Pace

1:00 AMRAP 3 Air Squats + 3 Straight Leg Sit Ups

1:00 AMRAP 3 Jumping Jacks + 3 Push Ups

Total: 6:00

_ _ _ _

Metcon (Time)

In Teams of 3

150 Cal Row

120 Alt. DB Snatch (50,35) | (35,25)

200m Run (each)*

120 Alt. DB Snatch (50,35) | (35,25)

150 Cal Row

Time: 25:00
– 1 Partner working at a time

– Split the reps accordingly among the team of 3

– 200m Runs occur sequentially. P1 runs, then P2, then P3.

Metcon (No Measure)

2 Rounds (8:00)

– 0:50 each Station / 0:10 Rest –

1 – Max Hollow Flutter Kicks

2 – Max Glute Bridge Hold

3 – Max Plank Hold

4 – Rest 1:00